Stop snoring guide – comprehensive information about snoring
People snore because the relaxed tissues in their throat vibrate as the air, we breathe in rushes past them. Such things like your weight, health and the shape of your mouth can make you more likely to sound like you’re sawing logs at night. You will know that you’re snoring if it can wake your partner and probably you heard it. But if you don’t believe it or sleep alone and you want to know for sure, better turn on a voice-activated recorder before you sleep. The stop snoring guide can help you fully understand why you snore and how to stop it.
Stop snoring guide – What causes snoring?
People snore occasionally and it’s nothing to worry about because snoring happens when you cannot move air freely through your nose and throat while you’re asleep. Because of that, it makes the surrounding tissues vibrate that produces a sound. Individuals who snore have too much throat and nasal tissue or “floppy” tissue which is prone to vibrate. Smooth breathing can be obtained according to the position of your tongue and it’s included in the stop snoring guide.
If you snore regularly at night, it can interrupt your sleep that leads to daytime fatigue, irritability, and increased health problems. Also, if you keep on snoring at night, it can awake your partner and possibly create a major relationship problem. Sleeping in a separate bedroom is not the only therapy for snoring. There are many solutions that are effective which can help you both sleep well at night and overcome the relationship problems. Reading the stop snoring guide can help you a lot.
People snore for different reasons, it’s important to know the causes behind snoring and to understand why they snore. Once you understand, you can possibly find the right solutions to a quieter and deeper sleep for you and your partner. Also, read the stop snoring guide for additional information.
Stop snoring guide – Causes of Snoring
Age– If you are in the middle age and beyond, your throat will become narrower and the muscle tone in your throat will decrease as well. However, we can’t anything about growing older, you can prevent snoring by changing your lifestyle, make a new bedtime routine and throat exercises.
Overweight or out of shape– Snoring is because of having fatty tissue and poor muscle tone. Even if you are not overweight in general but carrying excess weight around your neck and throat can cause snoring. Losing weight and exercise regularly can stop snoring.
The way you’re built– Men are more likely to snore because they have narrower air passages than women. If you have a narrow throat, cleft palate, enlarged adenoids and other physical attributes that can contribute to snoring are usually hereditary. Since you can’t control your build or gender but you can control your snoring by simply changing your lifestyle, bedtime routines and throat exercises, you can read that in stop snoring guide.
Nasal and sinus problems – If you have a stuffy nose that makes inhalation difficult, it can create a vacuum in the throat and leads to snoring.
Alcohol, smoking, and medications – It can lead you to snore when you are drinking alcohol, smoking and taking medications such as tranquilizers such as lorazepam (Ativan) and diazepam (Valium) can increase muscle relaxation.
Sleep posture – When you sleep flat on your back, it can cause the flesh of your throat to relax and block the airway. Better change your sleep position, you can find that in stop snoring guide.
Snoring can be sleep apnea, it’s a serious sleep disorder in which your breathing is shortly interrupted many times at night. The normal snoring does not affect the quality of your sleep as much as sleep apnea. If you’re suffering from extreme fatigue or sleepiness in the day time, it shows that you have sleep apnea or another sleep-breathing problem. If your partner noticed these following reg flags, better call your doctor.
- If you’re tired during the day, you snore loudly and heavily.
- You stop breathing, gasp or perhaps choke while sleeping.
- You fall asleep at the wrong time just like during having a conversation or a meal.
People can pinpoint the reasons why you snore when you monitor your snoring for patterns. You may know what makes it worse and how to stop snoring. Keep a sleep diary as it can identify patterns. Your partner can help you fill in the sleep diary. But if you sleep alone, try to set up a camera to record yourself at night then include the stop snoring guide in your list.
Stop snoring guide – Type of snoring
- Closed-mouth snoring – it indicates a problem with your tongue.
- Open-mouth snoring – it means there’s a problem to the tissues in your throat.
- Snoring when sleeping on your back- it refers to mild-snoring.
- Snoring in all sleep positions – it means your snoring is more severe and you need comprehensive treatment.
Stop snoring guide – Strategies for Snoring
There are many anti-snoring devices in the market nowadays which take time for you to choose the best one for you. However, many of these anti-snoring devices are not backed up by research or it works by keeping you awake at night. There are plenty of techniques that are proven effective in eliminating snoring. But not all remedy will work in every person, putting a stop in snoring needs patience, lifestyle changes and willing to experiment with some different solutions. So, better read the stop snoring guide to know more about snoring.
Stop snoring guide – Bedtime remedies to help stop snoring
- Change your sleeping position by elevating your head four inches as it can ease breathing so also encourage your tongue and jaw to move forward. There are some pillows that can help stop snoring by ensuring that your neck muscles are not creased.
- Try sleeping on your side instead of your back by attaching a tennis ball to the back of your pajama top or T-shirt. You can sew a sock to the back of your top the place the tennis ball inside. If you will roll over in your back, it’s discomfort so it can cause you to turn back onto your side. Another option is to wedge the pillow stuffed with the tennis balls behind your back until sleep on your will become your habit so you don’t need the tennis balls anymore.
- The anti-snoring mouth appliance is a must-try. It resembles an athlete’s mouth guard that can help open your airway by bringing your lower jaw or tongue forward while sleeping. The anti-snoring mouth appliance that’s dentist-made are expensive but there are do-it-yourself kits that are cheaper available in the market.
- Clear the nasal passages just like when you have a stuffy nose, rinse sinuses with saline before going to bed. You can also use a neti pot, nasal decongestant or some nasal strips that can help you breathe easily during sleep. Reduce dust mites and pet dander in your bedroom if you have allergies and use an allergy medication as well.
- Keep your bedroom air moist because dry air can irritate membranes in your nose and throat. If the swollen nasal tissues are the problem, better use a humidifier according to the stop snoring guide.
Stop snoring guide – Lifestyle changes to help you stop snoring
- Lose weight – Even if you lose a little bit of your weight can help reduce the fatty tissue in the back of your throat, it can decrease and stop snoring.
- Quit smoking – The chance of snoring is high if you smoke. It can irritate the membranes in your nose and throat that can block the airways, it can cause snoring. Quitting is not easy but if you can it quickly relief snoring.
- You must avoid alcohol, sleeping pills, and sedatives as it can relax the muscles in the throat and affect breathing. However, speak to your doctor about the prescription medications you are taking because some encourage them to have a deep level of sleep that make snoring worse.
- Exercise can reduce snoring even if you don’t lose weight in exercising. It’s because when you tone several muscles in your body like arms, legs, and abs, this will lead to toning the muscles in your throat, it can lead to less snoring. There are also exercises to strengthen the muscles in your throat, as it is written in the stop snoring guide.
Stop snoring guide – 6 Anti-snoring throat exercises
The study shows that pronouncing certain vowel sounds and curling the tongue in specific ways, the muscles in the upper respiratory tract are strengthened and it can reduce snoring. These are the following exercises that can help stop snoring.
- Pronounce the vowel such as a, e, i, o, u loudly for three minutes a few times every day.
- Place the tip of your tongue behind the top front of your teeth then slide your tongue backward for three minutes in a day.
- Close your mouth then purse your lips and hold for thirty seconds.
- While your mouth is open, move your jaw to the right and hold for just 30 seconds, same on the left side.
- Open your mouth then contract the muscle at the back of your throat for thirty seconds repeatedly. Try to look in the mirror so that you can see the uvula “the hanging ball” then move up and down.
- Spend time singing as it can increase muscle control in the throat and soft palate, it can reduce snoring caused by lax muscles.
Stop snoring guide – your guide on how to stop snoring
Snoring can be stopped if you follow the stop snoring guide. It will be easy to follow them if you are determined to stop snoring. Of course, you want your partner to obtain a good sleep at night, he or she can achieve it when there’s no interruption or noise like a snore. Don’t forget that changing lifestyle can help you stop snoring so better change it now to have a better sleep at night and read the stop snoring guide then apply it in your daily life.