12 Tips to Stop Snoring

Snoring can be a serious problem.  According to some experts, studies have shown that 45 percent of men and 30 percent of women snore on a daily basis. The good thing is that snoring is a treatable condition.

Treatments for Snoring
There are various forms of non-surgical treatment for snoring. Here are some in depth ways to help with snoring.

Before Bed

1. Stop drinking caffeine and eating heavy meals within 3 hours of going to bed, this includes dairy products and soy milk.
2. Keep the air in the bedroom moist, this can be accomplished with a humidifier. Having dry air in a room can irritate the membranes in the throat and nose.
3. Ease your breathing by elevating your head 4 inches, this can help your tongue and jaw mouth forward. You can purchase specialty pillows that are designed to help prevent snoring.
4. Try and clear your nasal passages, if you have a stuffy nose it may make it difficult to inhale and can create a vacuum in the throat. This vacuum leads to snoring. There are several ways you can clear your nasal passages, you can use nasal strips, a neti pot or over the counter decongestants.
5. Avoid sleeping on your back and try sleeping on your side. Sleeping on your back can cause your tongue and soft tissues to easily drop to the back of the throat. This will obstruct the air flow in your airway. If you have a hard time staying on your side, try using a tennis ball. Make a pocket with a shirt, place the tennis ball in the pocket and saw the pocket to the back of a t-shirt or your pajama top. Doing this will keep you from sleeping on your back, as the awkwardness will make you roll on your side.
6. Use a mouth guard while you sleep. The mouth guard will keep your lower jar forward, which in turn will widen your airway and reduce your snoring.

Change your lifestyle

1. Stop smoking as it can cause your airways to be blocked. Smoking causes the membranes in your throat and nose to become irritated.
2. Have a regular sleep pattern by keeping a bedtime routine. If you have a partner they should also follow the same routine.
3. Avoid sleeping pills, sedative and alcohol before bedtime as they relax the muscles in the throat. This can interfere with your breathing, talk with a health care provider about any medication you are on. Certain medications a can promote you to go in to a very deep sleep which can lead to snoring.
4. Exercise can help you stop snoring as working out can tone the muscles in your throat. Be sure to work out your legs, abs and arms.
5. Keep to your ideal weight and lose weight you are not at your ideal weight. If you lose some weight it can reduce any fat in the tissue that is in the back of your throat.
6. Make sure you have a comfortable, supportive bed pillow.

Before trying any of these treatments you should consult with your health care provider. He or she can help you get to the bottom of your snoring issues, they can advise you to use other treatments on top of the treatments we have listed here. 

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Snoring in Children

By Jennifer Williams

Studies have shown that 10 percent or more of children between the ages of 1 and 9 snore on most nights. Children who are 3 years of age or older, will tend to snore when they are in a deeper sleep.

What is Snoring?

When child breaths in and out a steady stream of air flows from the mouth or nose to the child’s lungs. When they are asleep they can experience a narrowing of the back of the throat. The air that passes through is the same amount, since the opening is smaller, the tissues that surround the opening will vibrate. This in turn will let out a sound we call snoring. Depending upon how much air passes through determines how loud the snoring may be.

Why do Children Snore?

There are a few main reasons why a child may snore. They may have been born with a small jaw or airway. The child may have muscles and nerves that are not well joined during sleep, which does not open the airway enough, causing an obstruction. The most common reason a child may snore is having an enlarged tonsil or adenoids.

Can Snoring in the Children be Serious?

Snoring in children can be serious, as it may show that the child may have another underlying serious condition. Primary snoring in children is snoring that is not associated with more serious problems, such as having allergies, stuffy nose or a respiratory infection. More serious problems include obstructive sleep apnea syndrome, sleep apnea, and the inability to keep the lungs flowing with sufficient oxygen or frequent arousal from sleep. The American Academy of Pediatrics recommended that all children be screened for snoring in 2002. They also recommended that a diagnosis be conducted to determine if the child is experiencing normal primary snoring or obstructive sleep apnea syndrome.

If you have a child or children that snore, speak with your pediatrician they recommend you to a sleep specialist. A sleep specialist is specially trained in sleep medicine. The sleep specialist may want to conduct an overnight sleep study on your child. This study will help the specialist determine if your child has a more serious problem. The specialist will attach a machine with various cords to different parts of your child’s body. The sleep study will record your child while they sleep. It will look at their body movements, brain waves; heartbeat, breathing, arousals and any noises they may make. It does not hurt the child to conduct this study. The study can get to the bottom of your child’s snoring and the specialist can help you with a treatment plan if one is needed.

Learn more about bed pillows and specialty cpap pillows.

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