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Easy Ways to Learn How to Stop Snoring

JJacks | Jul 22, 2010 |

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In this article we outline some tips on the various ways to stop snoring. Snoring is a common problem and can keep either you or your partner up at night. It can affect the quantity and quality of the sleep that you get each night, sometimes leaving you feeling fatigued and irritable when you awake in the morning.

R.E.M. (rapid eye movement) sleep is vital for recovery during sleep. R.E.M. sleep does not happen until you have been asleep a while and occurs up to five times a night. If you keep waking up then you do not get enough deep sleep and this can be exhausting over time. People who have a chronic sleep problem are prone to having more accidents at work or when driving due to falling asleep at the wheel. This is just another indication of why it is important to find ways to stop snoring, even if you don't believe you are very affected by your own snoring.

Snoring can be caused by a number of factors. Some people have too much nasal tissue or an airway that is too narrow not allowing enough air to flow through. If you are overweight, which you can verify by taking a BMI (body mass indicator) test, this can affect breathing as fatty issue and lack of toned muscle inhibit normal breathing. If you have certain allergies, suffer from asthma, or have a cold, this can create a blocked airway leading to trapped air in the throat and snoring.

We can offer a number of quick tips on how to stop snoring naturally - before looking to surgery or other extreme and expensive methods.

If you feel blocked up, try taking a decongestant before bedtime.
Being elevated with an extra pillow can help keep the airway clear.

alcohol

Rich foods and coffee can also get in the way of the body's need to rest peacefully.
There are many specific stop snoring exercises which can help, including:

Exercising your facial muscles by pushing out your tongue as far as you can, and holding it there for a few seconds.
Another exercise involves attempting to touch your nose and then your chin with the tip of your tongue.

Additionally, losing weight will help reduce your snoring.
Training your body to be able to sleep on your side. Some people find taping a tennis ball to their back is useful for learning how sleep on their side instead of their back; sleeping on the side aids breathing and reduces snoring.