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Common Sense Tips to Help Stop Snoring

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Post Common Sense Tips to Help Stop Snoring   Common Sense Tips to Help Stop Snoring Date-310Sun Dec 26, 2010 2:11 pm

The majority of us have been guilty of snoring at one time or another.
Though it can be a serious problem for some, most of us fall into the
category of the occasional snorer.



Here are a few tips that may help you to stop snoring naturally with just a few minor adjustments to your nightly routine.



Retraining - Avoid breathing through the your mouth. An open mouth drops
the jaw and once this happens the tongue recedes into the mouth. As
soon as you catch yourself breathing through your mouth start breathing
through your nose. This will help to unconsciously train your body to do
this automatically.



Positions - An early tool for preventing snoring was a simple tennis
ball sewn into the back of a pajama top. When you rolled over onto the
ball it became uncomfortable and you immediately turned back to your
side. You can certainly try this route or instead try pillows. Sleep on
your side with a pillow between your legs and one placed behind your
back. This position keeps you on your side and allows your mouth to stay
closed reducing your chances of snoring.



Moisture - Lubricate your nasal passage. If you have a cold or suffer
with allergies keep your nose and throat lubricated. Throat sprays can
help to put moisture into your throat and keeping a humidifier by your
bed will keep your airway moist and your nasal passages clear.



Nasal Strips - Using a Nasal Separator. Separating the nostrils with a
nasal separator is another effective treatment by opening and separating
the nostrils for more airflow. They are inexpensive and are readily
available for adults and even for children.



Routine - Establish a regular sleep regimen. When you become over tired
or carry a sleep debt your ability to have a restful sleep diminishes.
When this happens, your deep sleep becomes irregular and if already
susceptible, your snoring will intensify.



Alcohol - Stop drinking alcohol before bed. A partial collapse of the
airway occurs when the throat muscles are are relaxed. This creates an
airflow blockage and snoring will often begin.



Smoking - Smoking changes the structure of your nasal cells which causes
swelling of the air passages and the production of mucus in the nose.
With clogged passages air cannot move freely. Smoking has also been
attributed to causing sleep apnea which is a severe form of snoring
requiring medical intervention.



Weight - Weight loss can also greatly reduce or even eliminate snoring.
The less flesh surrounding your throat, the easier for air to flow.



While losing weight, drinking alcohol and smoking cigarettes may be
habits you might not want to forgo, your symptoms will certainly reduce
as your overall health improves.



The bottom line is if you have nasal congestion, take a decongestant. If
you have allergies, treat them. And stay away from sleeping pills or
anything that relaxes your muscles too much.



As is most things in life, there isn't a one size fits all approach to
treat occasional snoring. With a little time, effort and some minor
retraining you will eventually find what works for you.
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