HELP WITH SNORING PROBLEMS

HOW DO I STOP SNORING?

Help with snoring problems. Everyone experiences snoring problems at some time, either as the giver or the receiver, and it is not a joking matter. In fact it can be deadly serious for the health of both parties and severely strain their relationship. Snoring can ruin both parties sleep, and be bad for the health and mental alertness of each of them. In fact the most severe form of snoring, obstructive sleep apnea, can have long term health impacts on the snorer and may raise their lifetime risk of developing such health problems as high blood pressure, heart failure and stroke. Sleep apnea is one of the most serious sleep problems. Following good sleep hygiene practices can be helpful.

What is the cause of snoring? When you doze off and progress from a lighter sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. If the tissues in your throat relax enough, they vibrate and may partially obstruct your airway.

The more narrowed your airway, the more forceful the airflow becomes. Tissue vibration increases, and your snoring grows louder. Snoring may be an occasional problem, or it may be habitual. As we age, muscle tone in throat and mouth tissues may weaken, and being overweight causes fat deposits along the throat that obstruct airflows. Both conditions can be the cause of snoring.

Causes of snoring, include:
• Mouth anatomy constricting the airway (tongue, soft palate, tonsils, adenoids and uvula)
• Nasal congestion and allergies
• Nasal problems (deviated septum or chronic congestion)
• Excess alcohol consumption
• Being overweight or obese
• Smoking, which irritates and narrows airways
• Age and muscle tone
• Deep sleep that relaxes all muscles, including throat muscles

How do I stop snoring? Depending on the severity of the problem the solution to snoring can be fairly simple or complex and difficult. Lets start with the simplest techniques, the "kitchen remedies for snoring", using readily available products.

Kitchen remedies for snoring use common household and over-the-counter pharmacy products to help with snoring problems.
• Saline nasal spray used at bedtime moistens sinuses and eases breathing (aka snoring sprays)
• A contoured cervical pillow to stop snoring can improve your neck position and open up your airway
• Decongestant tablets at bedtime improve breathing and act as sleeping aids but should not over used. Follow directions.
• "Breathe Right" ™ nasal strips open nostrils and quiet breathing (aka snoring strips)
• Reduce or eliminate alcohol consumption in the evening
• Losing weight will improve breathing and overall health.
• Ear plugs can help cover up any residual noise

Sleeping on your side can improve breathing and airflow to help with snoring because it helps prevent the tongue from falling back and obstructing your airway. The "tennis ball anti snoring tip" can help a snorer stay on their side. Place a tennis ball in a sock and safety pin it to the back of their pajama shirt. This makes sleeping on your back uncomfortable, and will train you to sleep on your side. Sleeping on your side can reduce snoring, but may not eliminate it in more severe cases. When used with the snoring tips above, this may stop the problem. Placing a small pillow between your knees will make side sleeping much more comfortable.

A dental appliance for snoring relief can be very effective. Technically these are known as a "mandibular advancement splint". They can be an over the counter remedy costing less than $80, or a more sophisticated device fitted by a Dentist can cost upwards of $1,200 to $2,000. Because the over the counter devices are non-surgical, fairly inexpensive, and completely reversible they are a very popular help with snoring problems.

A dental appliance for snoring works like a protective mouthpiece used by athletes and is worn overnight. They are fitted so they move the lower jaw forward slightly which moves the tongue and throat tissues forward and opens the airway. To see if this might work for you try snoring with your lower jaw in the normal position and then try snoring when you thrust your lower jaw forward a bit. For most people this will open the airway significantly and end, (or significantly reduce), their snoring. If you wear dentures, have loose teeth, or TMJ this probably will not be a good solution, but check with your doctor or dentist if there is any question. Carefully read the suggestions of the various manufacturers. A number of types of non-prescription dental appliance for snoring are available over the internet.

The CPAP machine, or sleep apnea machine, is sometimes prescribed by doctors for serious cases of obstructive sleep apnea. CPAP stands for "continuous positive airway pressure". A flow generator provides low pressure compressed air through a hose to a mask fitted over the user's nose area. This is a pretty extreme snoring solution that most people do not need, but can be a major benefit in severe cases of obstructive sleep apnea.

A snoring operation is sometimes performed in more severe cases. Stop snoring surgery is performed to modify the anatomy of the mouth and / or throat to improve airflow and help with snoring. The surgery is commonly done on an outpatient basis using conventional techniques or laser surgery. A new surgery called "The Pillar Procedure" inserts plastic "pillars" into the soft palate to stiffen it and help with snoring. Surgery is the most invasive (and expensive) treatment, but it can provide a permanent answer to the perennial question, "how do I stop snoring".

Finding useful articles on snoring and information to help with snoring problems and how do I stop snoring can be a big task. Our "how do I stop snoring" articles forum makes it easy to find the latest news in one place. Come back often to see what is new.

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