Stop snoring now!

noreply@blogger.com (Toms Kalnins) — Sat, 01 Sep 2012 13:30:00 +0000

How to Stop Snoring

Are you a snorer? You're probably the only person in your household getting enough sleep at night. Try the following preventative measures for curing your snoring problem. You can help yourself and bring peace to your home now.

Easy steps

Things to do Before You Go to Bed:

Avoid things that make snoring worse, such as alcohol, sleeping pills, coffee, and rich foods before sleep.

If you regularly take any kind of medication, consult to your doctor about alternatives. The drugs you're ingesting could be making your snoring worse.

Alcohol, sleeping pills, and other sedatives make your throat muscles relax and narrow your airway. Large meals and rich food restricts your airway by pushing up on your diaphragm

Address any nasal congestion.

Try taking a decongestant or antihistamine if nasal congestion is causing your snoring. Use these only as a temporary measure if you suspect that a cold or allergy is to blame. Prolonged use of either can be harmful.

Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy.

Change your sheets and pillowcases often to relieve nasal stuffiness, alleviate bedroom allergens. Try to clean your floors and wash your curtains often too.

Tape your nose open with nasal strips. These are available at most pharmacies. They may look odd, but who's looking? Following the directions on the package and tape one of the strips to the outside of your nose. They work by lifting and opening your nostrils to increase airflow.

Do these simply exercises to firm the tissue associated with your snoring.

Stick your tongue out as far as you can, then relax. Repeat 10 times.

Stick your tongue out again, and try to touch your chin. Hold. Repeat with trying to touch your nose. Repeat 10 times.

Smile as wide as you possible can, hold for 10 seconds, then relax. Repeat this as many times as you can all over the day.

Sing La-La-La-La as loud as you can. Hold each La for 3 seconds. Repeat 5 times. Then, repeat singing Ka-Ka-Ka-Ka. Follow that with Ma-Ma-Ma-Ma. This will strengthen your throat so that it does not relax (and thus block air) when you sleep.

Close your mouth and perform a chewing motion. Make sure molars on both sides move apart, then touch again. Make an "mmmmm" sound as you do this for added affect. Continue for 1 minute.

Things to do Before You Fall Asleep

If you sleep on your back, buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. Also, raise the head of your bed. An easy way to do this is to place several flat boards under the legs at the top end of the bed. A couple of old phone books under each leg should also raise the bed enough to do the trick.

Sleep on your side. There's a good reason you don't want to sleep on your back: in that position, your tongue and soft palate rest against the back of your throat, blocking the airway. One way people train themselves to stay on their side is by taping or sewing a tennis ball to the back of their shirt, so whenever you roll onto your back, it's very uncomfortable.

Try mouthpiece devices. Also known as dental appliances or mandibular advancement splints, these are usually small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate. Some devices also stop the tongue from falling back over your windpipe.

Stop Snoring Caused By a Sinus Infection

Know that sometimes people become snorers because of sinus infections. Snoring is caused during a sinus infection because the mucus blocks the nasal passages.

Follow some of the tips below to stop snoring when you are suffering from sinus infection:

Do not forget to take the drugs prescribed by your physician for curing the sinus infection. Reduction of the infection will act as a remedy to stop snoring

Consider using a sinus/nasal rinse. These are designed in such a way that the debris and mucus formed in the nose is completely flushed out. Rinsing will be helpful in relieving yourself of the snoring.

You can place a nasal dilator strip on your nose channel. This will open the nostrils and can prevent snoring.

You can use a menthol scent, which will be helpful in clearing the nose.

You can try to have a warm shower or bath. Hot moist air will be helpful in draining the mucus from the sinuses, thereby reducing the possibility of snoring.

You can raise the head portion of your bed. This will be helpful in reducing the amount of mucus draining down and blocking your nasal passages. When nasal passages are not blocked, you will not snore.

More tips and advices here.

How to Sleep With a Snorer

Steps

First try to get to go to sleep first. It is hard to sleep if the other person is already asleep snoring. Usually everyone can sleep with a snoring person if they fall a sleep first.

Try to lighten up. Enjoy that they are having a great sleep and try to join them. Self hypnosis helps. Try to count each snore backwards starting from 300. You might also try to time your breathing with the snore breathing in with the sound. With each sound you allow yourself to get more relaxed more comfortable. Using the snore as a tool to help you relax.

Wear earplugs. Ear plugs might help some light music and almost anything that would normally help you sleep. Try not to blame the snorer as the reason you cannot sleep. It probably is not the main reason. You no doubt have trouble getting to sleep anyway since many people have insomnia who do not sleep with snoring people. You might test this once in a while by sleeping in another room for a bit like falling asleep on the couch then moving back into the bedroom later in the evening when you are truly sleepy.

Try to shift your mindset and hear the snore as a comforting sound a natural sound and easing sound. The old saying was it kept the bears away at night.

Tips

a light kick to the ankles will awaken a snorer enough to change their breathing to slow down on the snoring or even a light nudge or shake. You want to wake them just enough to notice their breathing but not wake up. You can even turn a light on for a moment or two just to wake them into a light sleep from a deep snore.

You might even whisper in their ears to breath softly and quietly. Or just your snoring its amazing how people respond when asleep.

Most snorers are rattling the back of their throat so you might gently tilt the head forward a bit to where they are not making such a loud sound. Or shift them to the side sleep recovery position back sleepers often snore.

Warnings

Make sure you have told your sleeping partner your intention so they are not alarmed if you move their head or nudge them. Also be extremely gently you might practice when they are awake so you get a technique down or a motion that will not hurt their neck or cause harm in anyway.

Some people are startled easily and so uses the adjustments only on a well known person you have talked already with about snoring and you have tried other techniques to sleep first.

How to cure snoring