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Prevent Snoring Now, Before it Causes Serious Trouble

To prevent snoring can be difficult and the methods are, just like diet regimes, very individual and difficult to determine. After all, if there was one method to prevent snoring that worked for everyone, you would no longer be experiencing loud, obtrusive noises coming from yourself, your partner or the person in the room next to you. 

The causes 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 snoring significantly.

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. 


prevent snoringTo be 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. Although earplugs 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 awake.

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 neck. Other 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 none of 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 and other sedatives
  • Lose weight
  • Quit smoking
  • Sleep on your side
  • Increase the passage of air through your nose (read more below)
  • Raise your bed head
  • Get a mouth guard (read more below)
  • Get earplugs for yourself and your partner
  • Do some anti snoring exercices

Remedies to Prevent Snoring

prevent snoringMany 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, which makes it less strenuous for the body to breathe.

Snoring 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 sleep 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 times 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.

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