of snoring have pretty much been determined by
scientists, but snoring prevention is a constant journey with new,
improved methods being discovered every year. Curing snoring is very
difficult, but there are several ways to at least reduce
When you sleep your body becomes extremely
relaxed. The tissue in the
soft palate in the back of the mouth can become so relaxed that it is
sucked into the airway, causing it to vibrate when breath blows past
it. In some cases a low, rattling noise occurs, other times the noise
will be very loud and obtrusive. The latter is the snoring that people
mostly try to prevent, as the noise can become a big issue for the
sleeper and people around.
Getting enough sleep is incredibly important, as is the quality of the
sleep you get. It is during the deep phases of sleep that your body and
mind are refreshed and regenerated. Many people nowadays do not get
enough sleep or do not feel rested when they wake up. There are many
things you can do to get a better night’s sleep: do not watch TV or use
your computer before bed or in your bedroom, get plenty of exercise,
spend time outdoors, and eat a proper diet. These are just a few of the
tips on how
to sleep better.
If you snore, however, you can follow all of the advice above and more,
but still not wake up feeling rested. Some forms of snoring make it
difficult or impossible to enter the deep phases of sleep, and thus
vastly worsen the quality of sleep.
People who snore
frequently experience waking up feeling sluggish, irritated, fatigued
and generally less equipped to face the day. The partners of people
that snore also often have huge sleep issues. To be able to sleep
properly a person needs peace
and quiet. Most people who share a bed with a snorer can
attest that this is not the kind of nights they experience.
woken up constantly during the night or to remain in the light phases
of sleep all night can be damaging to both mental and physical health.
for snoring can be used, most people prefer to find a way to
prevent snoring completely.
To not sleep on your back or stomach is easier said than done. Many
snorers make sure to turn to their side when they wake themselves up,
or when they are woken up by their partner. In this case, however, the
damage is already done, since they have already been woken up, which,
as mentioned before, decreases the quality of sleep, however brief the
waking period may be.
Many people who snore more or less severely and frequently feel very
embarrassed about their issue. It can be daunting to share a bed with a
new partner, to stay over at people’s houses, or to go on vacation with
people, when you know that your snoring is likely to keep everybody
Both alcohol and
sleeping medication causes laxity in neck muscles,
causing the areas behind the root of the tongue to get smaller. Tobacco
makes the mucosa swell up, narrowing the area even more. Ordinary
snoring can be medically harmless, but can be socially unacceptable and
therefore snoring prevention can be extremely necessary.
Snoring is a very common issue, found in over one third of males and
half as many women. The most dominating cause is being overweight or
obese, especially having too much fatty tissue around the
common causes are drinking alcohol before bedtime, taking sleeping
medications or other relaxants, and using tobacco. Furthermore the
frequency of snoring increases with age.
Some of the tips
to stop snoring below may help you prevent snoring. Still, if
these snoring prevention tips helps, there are plenty of other natural
remedies and anti snoring devices available to help:
- Do not drink alcohol
after 6 pm
- Avoid sleeping medication
- Lose weight
- Quit smoking
- Sleep on your side
- Increase the passage of
your nose (read more below)
- Raise your bed head
- Get a mouth guard (read
- Get earplugs for yourself
and your partner
- Do some anti
to Prevent Snoring
Many people who snore
occasionally or lightly find relief from their
snoring in anti
snoring sprays, made from completely natural
ingredients. Many of these products recommend that you spray the back
of your throat as the last thing you do before going to
bed. Often the
method is to spray the throat three times, swallow it and then spray
three times more.
The use of a snoring
mouth guard to keep the mouth correctly adjusted while you
sleep can be a great relief to some snorers. Others use a full chin
strap for snoring that keeps the mouth closed and prevents
air from entering the mouth, thereby forcing the sleeper to breathe
through the mouth. Nasal
clips can also been used to keep the nasal passages open,
makes it less strenuous for the body to breathe.
Associated with Sleep Apnea
When talking about snoring
prevention, it is important to be aware that
snoring can be a symptom of a serious, health related issue called
apnea. This is when the airways are so constricted that a
person’s breathing actually stops while they sleep. The body is so
desperate for air that the sleeper will be woken up several
during the night. Often you will not even be aware that this is
happening, but you will spend the next day sleepy and irritable.
There are various remedies available to prevent sleep apnea; however,
in many cases these are not the same that are used to prevent snoring.
If you feel you or your partner has sleep apnea, you should consult a
doctor who may be able to prescribe devices such as CPAP
that can help
to prevent snoring associated with sleep apnea.
to the Snoring