Stop Snoring Once and For All

Snoring can be a symptom of a sleep disorder called sleep apnea in which the airway becomes narrowed or blocked while we are asleep. Snoring, no matter what the extent, somehow affects each one of us one way or another.

It may directly affect you, generating low self-esteem due to the fact that you are aware that you snore loudly, or it may affect your partner, making them wish that you would sleep somewhere else tonight.

Whatever reasons you may have, here are some easy tips on how to stop snoring:

Sleep on Your Side - sleeping on your side rather than on your back helps prevent snoring. If sleeping on your side can't be prevented, try taping a tennis ball at the back of your shirt, so that when you sleep, your body would position itself in a way that does not give it more stress (i.e. on your side)
Elevate Your Head - elevating your head can also prevent snoring. Try using more pillows on your head or use stiffer pillows to keep your head elevated while you sleep.
Avoid Alcohol and Cigarettes - the airway might collapse when the throat becomes too relaxed as a result of drinking alcohol. On the other hand, nicotine from cigarettes enlarges the throat and therefore also narrows the airway.
Avoid Dairy Products Before Bed - they cause mucus build-up which causes snoring.
Lose Excess Weight - extra weight results in the accumulation of soft tissues in the throat and neck area, thereby narrowing or blocking the air pathway.
Use CPAP for Sleep Apnea - CPAP therapy is the most common treatment for sleep apnea, and it also treats snoring along the way. It involves the use of a mask while sleeping, and a machine that provides the continuous pressure. CPAP therapy works by providing continuous air pressure to the air passageway the entire time you are asleep. The air pressure works to prevent the air passageway from collapsing while we are asleep, and is kept low enough so it does not interrupt with the breathing process, but high enough to effectively reduce sleep apnea and stop snoring.
Try a Snoring / Sleep Apnea Chin Strap - by keeping your jaw aligned properly these masks can help you to prevent snoring and can also help with sleep apnea. They are also much more cost effective and comfortable compared to CPAP therapy.