How to Stop Snoring and
Sleep Better Now!
Of course, you would
stop snoring if you could help it.
It irks your bed
partner. It embarrasses you. And don't you hate
being nudged in the middle of the night, because
you have been snoring?
Yet, your doctor
will tell you that these are the least of his
concerns. Snoring can be the cause- or the warning
sign of many serious health problems.
While high blood
pressure, sleep apnea and brain damage top the
list, there are others that should not be ignored.
Such as low energy levels from poor quality of
sleep, poor concentration, irritability, lower
immunity and mood-swings.
Snoring can impact
your personal well being as well as your social
and professional life. In fact it can change your
So what can you do about
If you snore, you
need to see a doctor. Only a doctor can tell you
if your snoring is 'just noise' or a much bigger
threat such as sleep
apnea. It's equally important to understand
what snoring is and learn about your treatment
options. To start with…
What makes you snore?
All sound is caused
by 'vibration' of some sort. If the flow of air
is smooth and without obstruction, snoring wouldn't
happen. But what if the air meets with a loose
obstacle, as it travels through the upper airway?
The obstacle vibrates, leading to the sound we
recognize as snoring.
Obstruction in the
air passages can be caused by the fleshy tissues
in your throat or mouth, such as the uvula, throat
muscles, the tongue etc.
The type of obstruction
in your air passages forms the basis for diagnosing
your sleep problem. If the obstruction is partial,
it is less likely to affect the quality of sleep
you get or your overall health. In fact, snoring
is the sign that some air is passing
through. Yet, all is not well with people who
In certain cases, there are brief episodes when
breathing can stop completely. That leads your
brain to send a distress "wake-up call"
to your brain, raising your heart rate and rousing
you from sleep. Snoring accompanied with brief
spells of no breathing (when your air passages
are completely closed) could be the sign of a
serious disorder called sleep apnea. For more
information about sleep apnea ,
our article here .
In many cases of
snoring without sleep apnea, relief can be found
without special equipment or surgery.
Your sleep habits can
make all the difference! Here are a few precautions
you can take:
drugs, alcohol or sleeping pills. Drug-induced
sleep is more likely to loosen up your throat
muscles, causing them to fall back into the throat
and result in snoring.
Sleep on your side.
Sleeping on your side prevents the loose muscles
and tissues of the mouth from falling back into
the air passages. That makes it easier for you
to breathe normally. Remember that sleeping on
the side is stressful for your spine, so invest
in a scientific side-sleeper pillow such as the
Better Pillow "
The Sleep Better Pillow will effectively align
your head, neck and upper back, helping you enjoy
deep restful sleep without aches and pains.
It has special arm-channels on the underside where
your arm can slide in and out easily, while the
pillow supports the weight of your head and neck.
No more frozen shoulder!
Exercise the muscles of
your jaw and throat. Here are some simple exercisesOpen your jaw as wide as you can, then close
it shut gently.
Thrust your tongue as far out as you can,
then return to its normal position in the mouth
If your tonsils are large and inflamed, get
Try to sleep early and at the same time every
steps are known to help in many cases of snoring.
If your condition is not helped by these suggestions,
see your doctor.
It will ensure that you and your bed partner sleep
better and get relief from nights of labored breathing!