How To Stop Snoring Now

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How To Stop Snoring Now

It’s a fact, everyone snores when they sleep at some point.  Unfortunately, sometimes snoring can become so severe that it affects both the quantity and quality of your sleep.   Your bed partner may also suffer from your snoring as it may interrupt their sleep.  As a result, you may find yourself irritable and fatigued during the day, and most likely banished to another room at night.

Okay, so you’ve been told that you sound like somebody trying to kick start a Mack truck at night.  What do you do about it?  Is there a proven, successful treatment for snoring?  Well, yes, there are quite a few.  The secret is to first discover why you snore and go from there.

Now remember, all snoring is not created equal. Everybody snores for various reasons, and it is important to determine why you do.  Snoring is usually caused by a narrowing of the airway, either from bad sleeping position or physical problems in the soft tissues of the throat.  A blocked airway gets in the way of natural breathing and the result is snoring.  Many times people who snore have excess throat or nasal tissue which may be prone to vibrate.  The position of your tongue may also play a role, as it can get in the way of breathing and cause snoring.

The various causes of snoring are:

Age:  While nobody likes to admit they are getting older, and that age brings changes, the fact is that your throat narrows as you age, and the overall muscle tone decreases, both of which can cause snoring.

Physical Build:  Men typically have narrower air passages than women and as a result are more prone to snoring.

Nasal and Sinus Problems:  Partially blocked airways make inhalation of air difficult and create a vacuum effect in the throat, which may lead to snoring.

Being overweight: This is one of the most common causes related to snoring.  Fatty tissue and poor muscle tone are very likely to trigger snoring episodes.

Consuming alcohol or smoking:  Alcohol consumption or cigarette smoking may increase tissue irritation and lead to snoring.

Sleep Position: if you sleep on your back, the tissues around your throat may relax and cause snoring.  This is why one of the common “cures” is for the snorer to be rolled onto their side by their partner.

Sleep Apnea: this is a potentially life threatening condition that requires medical attention to properly correct.  Sleep apnea is an obstruction of the breathing which requires the sleeper to awaken in order to begin breathing normally again.  Someone suffering from sleep apnea may wake up several times during the night and later have no memory of it.  Risks associated with this problem include sleep deprivation, oxygen deprivation, and signs of depression.

So what is the most effective way to stop snoring?  There are several treatments, again, depending on the reasons why you snore.

Lose excess weight. This can reduce the amount of fatty tissue around the throat, making it easier to breath and eliminating, or at least reducing, the severity of, snoring.

Be sure your nasal passages are clear.  A stuffy nose reduces prevents you from fully inhaling air, creating a vacuum in your throat, which leads to snoring.  Use nasal decongestants to clear out your passages.  Nasal strips have also proven to be successful remedies.

If you are a smoker, quit now.  For starters, it’s a bad habit, and it increases your chances of snoring significantly.  Smoking causes blocking of the airways by irritating the membranes of the nose and throat.

Keep the air in your bedroom air.  A humidifier may be used to eliminate dry air which can be an irritant to throat and nasal membranes.

Change positions.  Elevating your head as little as four inches may ease breathing and move your jaw and tongue forward, vastly improving air flow.

Avoid those bad habits right before you go to bed.  Eating large meals, drinking dairy products, or consuming caffeine right before bed…all can cause snoring.

Establish a regular sleep routine.  Go to bed at the same time every night and allow yourself enough down time to get relaxed so you can get in a good, solid seven or eight hours of sleep.

If none of the suggestions above work for you, then more drastic measures may be needed.  There are a number of medical and surgical solutions for your snoring issues:

A Continuous Positive Airway Pressure (CPAP) machine: this bedside device keeps your airway open during sleep by blowing pressurized air into a mask that you wear over your nose or face.  It looks funny, but the results are hard to argue.

Dental appliances or jaw positioning devices: these often resemble a mouth guard worn during athletic events, these appliances open up your airway by bringing your lower jaw or tongue forward while you sleep.

Surgery:  this involves the removal of sinus tissues or any abnormalities which may be causing blockage of your airway.

You should see a doctor right away if you or your partner notices any of the following symptoms:

Loud snoring followed by tiredness and irritability during the day.

If the snorer suddenly stops breathing, gasps, or chokes during their sleep.

If the snorer falls asleep at all the wrong times times, such as during a meal or conversation.


Billy D Ritchie is the Director Of Content for LeadsByFone, LLC, a lead generation company servicing the water removal and water damage restoration industry.

When not writing and educating folks about the perils of water damage, he is also a freelance writer, sometime actor, and formerly professional musician.  He also enjoys spending his weekends building and flying model rockets

Visit him online at

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