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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Reduce Snoring: Advice and a New Pillow Help!

Welcome Contour Living and Back to Health subscribers. This week we're focusing on snoring - and how to reduce or stop it. We're happy to introduce our newest product: The European Anti-Snore Pillow, plus Tips on How to Reduce Snoring. Some quick facts about our new pillow:

• Adjustable anti-snore air chamber positions your head and neck to help prevent snoring via an easy to use inflate valve.
• The pillow’s curved shape accommodates your neck area.
• Open cell, natural latex foam regulates moisture and warmth and provides a soft, supportive sleeping surface.
• Promotes side sleeping.
• Family members will sleep better with reduced snoring.
• Quilted cover is removable for washing
• Fits in queen size pillow case.
• Backed by a five year guarantee.

Comfortably position your head and neck for improved airway alignment to reduce the most common causes of snoring, like sleeping on your back. A built-in air chamber in the center of this pillow allows adjustable support to help keep you off your back during the night. Simply inflate the air bubble with the connected tube to the desired height.

The anti-snore pillow is made of natural latex foam flocks that regulate moisture and warmth and provide a soft, supportive sleeping surface. The pillow is curved to accommodate your neck area, and its anatomical shape ensures proper support during the night. The high quality Euro soft cotton cover is quilted for added comfort and luxury, and can be removed for washing. The pillow fits a queen size case and looks normal on your bed. The Anti-Snore pillow is backed by a five year guarantee. Learn more or purchase your Anti-Snore Pillow here   http://www.contourliving.com

This Week's Featured Article:

Advice on How to Stop Snoring
Some helpful advice for reducing snoring:

• One cause of snoring is sleeping on your back (head up). Sleeping in this position can limit the free flow of air through the breathing passageways. A simple change of positions, to one such as sleeping on your side, can help open the passage and enable easier (and quieter) breathing.
• Excess weight can enlarge the internal organs in the breathing passageway and can also contribute to snoring. Maintain a healthy weight and you'll reduce this cause of snoring. In addition, a healthy diet will improve your over-all well-being and produce more productive sleep.
• Nasal congestion and allergies will also block air passageways and make it difficult to breath during sleep. The symptoms associated with congestion and allergies will be especially worse if you are sleeping on your back.
• Don't smoke. Yet another healthy reason not smoke, (as if you need another one).
• Avoid drinking alcohol before bedtime and limit overall alcohol intake.
• Avoid overeating, especially "heavy" meals before bedtime. .
• Certain over-the-counter medicines designed for sleeping or dealing with symptoms of congestion, colds or allergies can cause breathing airway relaxation and help make sleeping a noisy activity.

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New Anti-Snore Pillow Reduces Snoring!

Comfortably position your head and neck for improved airway alignment to reduce the most common causes of snoring, like sleeping on your back. A built-in air chamber in the center of this pillow allows adjustable support to help keep you off your back during the night. Simply inflate the air bubble with the connected tube to the desired height. The anti-snore pillow is made of natural latex foam flocks that regulate moisture and warmth and provide a soft, supportive sleeping surface. The pillow is curved to accommodate your neck area, and its anatomical shape ensures proper support during the night. The high quality Euro soft cotton cover is quilted for added comfort and luxury, and can be removed for washing. The pillow fits a queen size case and looks normal on your bed. The Anti-Snore pillow is backed by a five year guarantee. Adjustable anti-snore air chamber positions your head and neck to help prevent snoring via an easy to use inflate valve. The pillow’s curved shape accommodates your neck area. Open cell, natural latex foam regulates moisture and warmth and provides a soft, supportive sleeping surface. Promotes side sleeping. Family members will sleep better with reduced snoring. Quilted cover is removable for washing Fits in queen size pillow case. Backed by a five year guarantee.

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