Thursday, July 17, 2008

how to stop snoring

Snoring is one of those problems that affects the lives of millions of people, but it is also a problem for which it has been difficult to find an effective, long lasting cure. Yet, snoring really is not that hard to stop once and for all - the answer mainly lies in making a few simple adjustments to your lifestyle and habits. So if you, or someone close to you, who suffers from this condition, has ever asked "how do I stop snoring?", here are few basic tips to get you started on the road to a life that is free from snoring.Tip 1 - Try not to sleep on your backDefinitely easier said than done, but if you are prone to snoring, sleeping on your back is a no-no. Lying flat on your back triggers snoring, because, as the muscles in your throat and tongue relax, they tend to fall back and block your breathing passage. So, try sleeping on your side or even your stomach instead. To help break yourself out of the habit of sleeping on your back, try going to sleep on your side with a large pillow or two wedged in behind your back. After a while of doing this, you should find that your habit of sleeping flat on your back will be broken.Tip 2 - Raise the head of your bedIf sleeping on your side for the entire night is just too difficult to manage, then try raising the head of your bed. You can do this by either putting some extra pillows underneath your head, or by elevating the top end of the bed with bricks or old phone books. If you are lucky enough to own one of those beds that adjusts the head of the bed, automatically, then that is even better still!Tip 3 - Lose weight/ExerciseOf course, not everyone who regularly snores is overweight, but studies have shown that a high percentage of chronic snorers are carrying some extra pounds. The problem of snoring is exacerbated when extra weight is carried around the neck and throat area. This can restrict the airway and increase the likelihood of snoring. Exercise and a healthy diet can help to reduce any excess weight. Regular exercising also tones the muscles in the body and can enable you to breathe more easily, because it helps to prevent a build up of congestion in your lungs and respiratory tract.Tip 4 - Avoid alcohol several hours before sleepingAlcohol affects the central nervous system and relax the muscles in your neck and throat to excess, so whilst it is relaxing to enjoy a glass of sherry prior to going to sleep, if you are a person who snores it is best to avoid doing so too close to bedtime.

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