Useful tips on stopping snoring.

1. Tips To Help Stop Snoring
Snoring might be a source of humour for some people but for snorers
themselves and their partners it is very serious as the impact on their
lives can be significant. Such people are desperate and often have tried
many snoring cures.
Nearly 50% of adults snore occasionally but about a quarter are frequent
snorers. By age 60 about 60% of men and 40% of women fall into the
latter category.
Snoring is due to the narrowing of the airways when your body relaxes
during sleep. This means that the body is finding breathing more difficult
and the result is vibration in the tissues of the soft palate and the uvula
which in turn create snoring sounds.
Snoring is not usually a problem for the snorer unless it develops into
sleep apnea when the airways become completely blocked and the suffer
wakes up gasping for breath. However that will not be the case for the
partner whose sleep is affected.
How to stop snoring is a question many people seek the answer to. There
are numerous "stop snoring" products available and these will all be
successful for some people but there is no 100% guaranteed option, not
for even the most drastic - surgery. Some possible solutions have side
effects. For example mouthpieces (which force the jaw into a position
which keeps the airways open) can lead to a dry mouth, tender teeth and
excessive salivation.
The best way forward is to tackle the common underlying causes first.
Unfortunately these are not easy solutions as the most common causes of
snoring are being overweight, smoking and drinking alcohol.
Things you need to do:
• Avoid sleeping on your back - Snoring is more likely in this position
for anyone as it is easier for the jaw (or the tongue) to drop and
obstruct breathing.
• Stop/Cut down smoking, particularly in the evening - You are
approximately twice as likely to snore if you are a smoker.
Cigarette smoke irritates the lining of the nasal cavity and throat
causing swelling and catarrh. For a smoker the chance of snoring
increases along with the frequency of smoking.
• Slim down - As fat accumulates in the body some of this will be
around the neck, this can narrow the airway making snoring more
likely. Men are more likely than women to put on weight around the
neck.
• Reduce Alcohol (and try and avoid any other drugs that cause
drowsiness) - these make the muscles in the throat relax and allow
the airway to narrow plus the tongue may also relax and fall back
making breathing even more difficult. It is possible that people who
snore regularly will suffer from sleep apnea after consuming
alcohol.
Of course these actions will be of benefit to your health in general and the
desire to stop snoring might motivate you to take action.