How to Stop Snoring Part 2?

If you're a snorer in your household, you're probably getting a lot more sleep than anyone who can hear you. Try the following preventative measures. Changing your sleep position or using an oral anti-snoring device may be all it takes, but for many people a bigger project - namely losing weight - is often the real key to tranquil nights.

Steps

1. Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. You'll prevent the tissues in your throat from falling into your air passages.

2. Raise the head of your bed. An easy way to do it 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.

3. Sleep on your side. Of course, there's no guarantee you'll stay in that position, but at least start on your side with your arms wrapped around a pillow. 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.

3. 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.

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

6. 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. To mix up the herbal gargle...

Add 1 drop of peppermint oil to a glass of cold water. (Only gargle - do not swallow).

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

8. Try drinking nettle tea. Herbalists recommend it for soothing the inflammation caused by pollen allergies. To make the tea:

Pour a cup of boiling water over 1 tablespoon of dried leaf.

Cover the tea and let it steep for 5 minutes.
Strain and drink.
Drink up to 3 cups a day, 1 cup just before your bedtime.

9. There are variety of Snoring devices to be purchased online.

10. Mouthpiece devices -- also known as dental appliances, or mandibular advancement splints -- have been effective for many snorers, including those suffering from mild or moderate obstructive sleep apnea. They 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. An affordable and very effective one that has been proven to work for many is AntiSnore. They can be found on Amazon (search Anti Snore) and Ebay (search snore relief).




Tips

• Learn and research for those things that work best for others. It is very important to learn from others in order not to repeat their huge mistakes. The best way would be through discussions, forum, rating programs, health communities (such as health.communispot.com), etc.
  
• Use Liddell's Snore Defense to ease snoring intensity and occurrence.
  
• Work your throat muscles - There are few exercises for the throat muscle that help leaving airways open. It can save you from having a painful surgery.
  
• If hugging a pillow doesn't help, you can tackle the problem with using a tennis ball. Sew a little pouch on the back of a top and tuck a tennis ball inside. At night, if you start to roll onto your back while you're asleep, you'll get a nudge from the ball, prompting you to get back on your side.
  
• Lose Weight! Weight loss can reduce your snoring by easing any constriction of the upper airway.
  
• Do mouthpieces work? A recent study in Switzerland found oral appliances effective in treating sleep apnea. Side effects were only "mildly disturbing": mucosal dryness (86% of patients), tooth discomfort (59%), and excessive salivation (55%). Long-term use may cause dental misalignments requiring corrective orthodontia work.
  
• Consider the underlying cause. Discuss with your physician the possibility of a sleep disorder which may be more serious than just the snoring. The current gold standard for obstructive sleep apnea treatment is a CPAP device which opens the airway with pressurized air delivered through a mask or a nose-mounted appliance.
  
• Quit Smoking. Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion.
  
• If you regularly take any kind of medication, talk to your doctor about alternatives. Some drugs can make snoring worse, including sleeping pills and sedatives.
  
• There is surgery available now if your snoring problem is a function of sleep apnea.
  
• Some people sleep with tennis ball on their back underneath the shirt in which they are sleeping so they don't roll on back because that position would be too uncomfortable.
  

Warnings

• Don't eat a heavy meal or drink alcoholic beverages within 3 hours of going to bed. Both can cause your throat muscles to relax more than normal.
  
• Make sure you wait a little while after you make your tea;You don't want your tea to be too hot.

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