How to Stop Snoring

Do your friends dread sharing a room with you? Or were you told by your partner that your snoring keeps her up all night? Or perhaps it is the other way round – your partner snores so loudly you rarely have a good night's rest.

Either way, poor sleep could result in a less than optimal work performance, irritability, a worn-out (unprofessional) look, and health problems. The quality and quantity of your sleep as well as your partner's is important – especially if it is your boss who is on business trip with you – and we should all know some basic ways to stop snoring.

The Cause

For a peaceful, deep sleep devoid of loud snoring, we should first find out the cause proceeding to seek the cure. Here are some common causes for snoring:  

- Your sleeping posture
- The position of your tongue (usually closed mouth snoring)
- Excessive soft tissue in your throat (usually open mouth snoring)
- Nasal and Sinus problems
- Being overweight
- Alcohol and smoking habits
… essentially what could possibly block your passageway of breathing, all which in turn could be due to age, gender and even boil down to hereditary reasons.

On a serious note, snoring could be due to sleep apnea, a breathing obstruction condition that requires medical help. The sleeping person is forced to rouse from deep sleep to breathe better… In other words, more than just depriving you from sleep, you might cause depression and oxygen deprivation.

Possible Cures

1. Drop the Bad Habits

Firstly, for good health reasons and, more importantly, smoking and excessive drinking are two likely reasons for your snoring and quitting them would naturally put an end to the problem. Smoking may cause the inflammation and swelling of the throat while drinking unnaturally induce you to relax. Either way, both habits may limit your passageway and cause you to snore.

2. Watch What You Eat…

… especially before a few hours before bedtime. Dairy products, soy milk and rich foods could cause the buildup of mucus in your nostrils and throat, and in turn lead to snoring. Large meals should also be avoided as your stomach may push up on your diaphragm and block your breathing passageway.

3. Time for Exercise

Notice how fatter people tend to snore? Snoring is more often than not a physical issue. Losing weight will in turn reduce the amount of fatty tissue in your throat and curb the snoring. So kill two birds with one stone – exercise for a better health and establish a better relationship with your sleeping partner.

4. Change your Sleeping Position

Research shows that sleeping on your side instead of your back helps in reducing, if not preventing, snoring.

5. See a Doctor

Serious snoring such as when it causes choking or other breathing problems could be indicative of a bigger problem like sleep apnea mentioned above. In such cases, it might just be time to visit your physician.

You might also like: A Good Night's Sleep, Rest, Reflect & Relax, Basic Stress Relievers

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