A constant source of conflict between couples and/or cohabitants is loud snoring. Vibrating tissues that are blocked in the back of the throat are usually the causes of the loud "sawing logs" sound known as snoring. Unless it is a serious medical issue(sleep apnea) it is more of a frustration for those who are forced to listen to the snorer. Besides kicking the snorer out of the house, there are some simple remedies for snoring that do work. Remedies for snoring in ten simple steps: 1. Avoid alcohol many hours before going to bed. Snoring is more likely when muscle relaxation occurs. Alcohol is a depressant and acts on the central nervous system as a relaxant. 2. It also goes without saying that you should avoid prescription muscle relaxants and sleeping pills. 3. You should avoid sleeping on your back. Instead sleep on your side or stomach. There are anti-snoring pillows that you can buy that are designed to keep snorers on their side while they sleep. 4. If you find it impossible to sleep on your side and need to sleep on your back, elevate your upper body 30 degrees using a foam wedge. This will reduce the tissues from falling back and blocking your airway. 5. If a cold or allergy causes your snoring speak to your doctor about taking allergy or cold medication. However, make sure the medication is free of antihistaminic side effects, which can worsen snoring. You can try over-the-counter nasal strips that may widen the nasal passages. 6. If you're a smoker, kick the habit. Cigarette smoking can disturb your sleep and can increase the likelihood of snoring. Also, this will help you adopt a healthier lifestyle. 7. Exercising and losing weight can not only be part of a healthier lifestyle for you; it can actually reduce the size of your palate. A smaller palate can reduce the likelihood of snoring. 8. There are now anti-snoring dental devices on the market that prevent your lower jaw from falling back while you sleep. You may want to see a dentist for information about this device if the above 7 steps don't seem to be helping. 9. If all else fails there are several types of surgeries that can be extremely effective remedies for snoring. You would need to speak with an ear, nose and throat specialist for the best treatment for your specific mouth structure. 10. To keep peace and harmony in your household have sympathy for those who are affected by your snoring. Work seriously to solve the problem and in the mean time see if your partner will try earplugs if your snoring keeps him or her awake. A Word of Warning: Heavy snoring can be a symptom of severe sleep apnea and can be fatal if left untreated. It is potentially life threatening because the snorer can go for as long as a minute without breathing. If you snore heavily and still feel drowsy and fatigued despite a full night's sleep, consult a doctor right away. |
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