How Can I Stop Snoring?

Snoring 101

Snoring Facts and Records

• 120% of people snore
• 2Drinking alcohol worsens snoring
• 3Weight gain worsens snoring
• 4Apnea a severe form of snoring is dangerous
• 5Sleeping on your back worsens or causes snoring
• 6Asthma or Smoking worsen snoring
• 7Accidents
  People with sleeping disorders have more (serious) accidents
• 8Snoring gets worse with age
  More people snore as they get older. By time men get to 60 they are 3 times more likely to snore and women 8 times more likely
• 9Neck Size or Circumference plays a role
  If your neck size is greater than 35cm or 14 inches you almost certain to snore.
• 10Snoring Records
  The Guinness Book of Records recorded one snore of 93 decibels which is two thirds as loud as a jumbo jet.
• 11Blocked nose or Rhinitis
• 12Small Nostrils
• 13Mandibular Advancement Devices
  These hold the lower jaw and tongue forward making more space to breathe and prevent snoring. These help people who are a 'tongue base snorers'
• 14Apnea
  This is associated with snoring and sleep disorders and occurs when the sleeper stops breathing for a period of time and then finally noisily breathes in. This is very disturbing for a listener and considered a health risk for the sufferer.
• 15Sleep Apnea linked to Depression
  Severe snorers are also more subject to depression.

Snoring Tips

How to reduce Snoring

• Lose Weight
  Excess weight is a primary cause of snoring. The extra fat is deposited throughout the body, including the throat.
• Sleep on your Side
  Sleeping on your back will cause your throat muscles to slacken into your breathing airway.
• Avoid drinking alcohol before going to sleep
  Alcohol relaxes everything and induces some of the loudest snoring.
• Try Sleeping without a Pillow
• Avoid Smoking
  Smoking relaxes your muscles.
• Nasal Sprays
  Nasal sprays help clear congestion in your nasal passages.
• Use a CPAP machine while you are losing weight
  The depression caused by sleeping disorders actually decreases your motivation to lose weight, therefore use a CPAP machine to relieve the symptoms of Apnea whilst you dieting and exercising.

Type of Snoring Remedies and Devices

• 1Mouthpiece
  Keeps breathing passage open helps prevent vibration
• 2Medicines
• 3Anti-snoring chinstrap
• 4Anti Snoring Pillows
• 5Snore Relief Throat Strips
• 6Nasal Strips
• 7Throat Sprays
• 8(CPAP) Constant Positive Airway Pressurization
  This is a kind of breathing mask which pumps air. Many patients don't like them but results can be immediate.
• 9(OAT) Oral Appliance Therapy
• 10Back Block to prevent you sleeping on your back
  This straps around the waist and simply prevents you from sleeping on your back.
• 11Singing Exercises
  Singing exercises help to tone up your throat, it is the the soft tissue in your upper palate or throat starts vibrating as you sleep which causes snoring, singing has sometimes been a cure for snoring when all other measures have failed!

Other Sleep Disorders

• Insomnia
  Millions of people suffer from insomnia, they have extreme difficulty falling asleep and may be subsequently awoken by the slightest sound. Many lie there worrying about how tired they will be the next day. The first tip is to stop worrying about your insomnia, you have to say OK I won't be on top form but I will function, you always do.
• Waking up too early
  This is a serious and disturbing problem. People suffering from this generally have no trouble falling asleep but no matter how tired they were wake regularly too early and THEN can't get back to sleep. One tip is to get up watch some TV for say 20 minutes until you get drowsy again.
• Narcolepsy
  Finally some people suffer from sleeping too much or at the wrong times. People feel drowsy all day but then cannot sleep at night!