How To Stop Snoring

In order to choose wisely amongst effective snoring remedies understanding some of the causes of snoring should be the foundation.

Snoring occurs when the tissue surrounding the airways vibrate as the air passes through. What causes the tissue to vibrate for some and not for others?

Causes for Tissue to Vibrate and result in Snoring:

• The tissue in throat may have lack of tone and close down when sleeping becomes deep.
• The tongue is moving back into your throat when you sleep and block the air.
• Jaw muscles carrying tension can put pressure on the upper airways.
• The soft palate can get loose and flop around like sheets in the wind.
• Muscle tension or muscle weakness around the breathing passage can put a pressure on it and make you snore. For instance muscles on the side of your throat, your neck, and even muscles in your shoulders.
• Anything that builds up in your throat such as phlegm or irritation from allergens etc. can work as a barrier for your breathing passage.

Snoring remedies fall into a few categories.

1. Preventing the person to sleep on their back.
2. Adjusting the position of the neck/throat with special pillows with the idea that certain positions will prevent, or minimize the tissues to vibrate when the air goes through.
3. Surgical. This is obviously your last resort. An operation to attempt to tighten or widen the part of the airway causing the problem. This could be the best option if there are physical abnormalities in the palate or nasal passages.
4. Exercising and training the muscles around the airways. This is not only an easy snoring solution but it can last a life time. The exercises are easy and pleasant to do, requiring only a few minutes per day. For most, in less than 2 months their snoring can be greatly diminished or gone all together.

Many snorers are completely oblivious to the amount of sounds they emit while sleeping. Many feel offended when those around them complain. The complaints can be very valid though. Being woken up numerous times throughout the night can make for one feeling tired and drained for much of the time. Lack of sleep obviously has it’s own set of problems, not only the, for many, growing exasperation and resentment at not being able to sleep undisturbed.

So what to do if your other half is a “melodious” sleeper? A quick and inexpensive way to get some quality sleep is to prevent your partner to sleep on his/her back. Most snoring takes place while laying supine. When the snorer turn on their side or belly frequently the snoring stops. Preventing the snorer to sleep while face up can go a long way in reducing or even eliminating the snoring.

If your partner wears pajamas, attaching an object into the back of the pajamas will prevent them from rolling over onto their back. A ping pong ball can work really well. So can a golf ball. Put the ball into a piece of panty hose, make a knot and attach the panty hose with a few stitches to the pajama.

A hair roller can work as well, provided it is not soo scratchy it irritates the person even without laying on it.

Experiment with items you already have in the house. Sometimes if the person sleeps very deeply the golf ball may not provide enough discomfort to make them turn over on their side, in that case you can use a larger ball, or something else that may be more of an irritant.

The most effective solution we have seen is the by now famous Snoring Exercises by Icelandic therapist Christian Goodman.

Next should be a visit to the snorers physician to rule out any physiological problems that may be at the root of the noisy sleeping.