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The Best Natural Stop Snoring Tips You Can Use To Quit Snoring Now! - Nurse's Guide

Feb 29, 2008
If you have a snoring problem or your spouse or someone in your household does, the following natural tips may help you stop snoring or finally give you some relief.

At bedtime try to raise your head up higher by sleeping on a thick pillow or two or three pillows to help lessen your snoring. Make sure they are firm pillows. If they're too soft it may make your throat muscles relax and narrow your airway.

Try to avoid drinking any alcoholic beverages. If you do, limit it to no more than two and don't drink any alcoholic beverages for a few hours before going to bed.

Don't take any sleeping medications, tranquilizers, or antihistamines just before going to sleep. These drugs can cause the muscles to relax and limit the passage of air in your airway. Antihistamines are especially known to exacerbate snoring. They also dry up sinus mucous, hardening it so that the natural flow of sinus drainage cannot get through and can lead to sinus infections.

Lose weight! When you put on extra pounds the excess fat is deposited throughout the body, including the neck, which raises the likelihood of snoring. Also it may impinge on the space in your airway passage.

If you're a couch potato or don't get enough exercise, start immediately by walking at least 10,000 steps a day. Get a pedometer to help you count steps. Regular exercise improves sleep patterns, snoring problems, and weight issues.

Stay off your back in bed. Sleeping on your side instead of your back will prevent the soft palate from falling against the back of the throat as easily, so any snoring tends to be quieter.

A commonly known home remedy to prevent sleeping on your back is to sew a tennis ball onto the back of your pajamas or sleeping t-shirt. The discomfort from rolling over on the ball will prevent you from sleeping on your back.

Try to go to bed at the same time every night. It's preferable to go to bed when the sun goes down but we aren't able to do that usually. The next best thing is to be sound asleep by 2:00 A.M. when your body repair is taking place.

Before bedtime, avoid drinking or eating any dairy products including milk, cheese, ice cream or yogurt. These may cause a build-up of mucus in your body.

Make sure not to eat any big meals before going to bed. If your stomach is full it'll push up on your diaphragm and cause pressure on your airway. It's best to allow 2-4 hours for digestion to take place before hitting the sack. Meat and other cooked foods have a longer digestive time. If you need to eat something, eat fruit, which digests in 15 minutes if your stomach is empty.

Try using a nasal irrigation device like Nasaline and flush your sinuses to lessen the mucous that may be draining into your throat at night. This will also help by moisturizing your throat.

Some people like to use a snoring device like nasal strips before going to sleep. These open up the nostrils and allow more air to come through and hopefully reduce or stop snoring.

If you smoke, stop smoking now! Until you stop, avoid smoking just before going to bed. Smoking can cause inflammation and swelling in the throat area and sinus congestion.

Get one of the natural stop snoring exercise programs that have been used by and helped by many snoring patients.

Make sure you get evaluated by your doctor for sleep apnea or any other serious medical problem or to seek snoring treatment if all snoring cures and snoring remedies fail. Your doctor will want to get to the root of the cause of your snoring. If possible have a spouse or partner stay awake to a later hour to observe for any symptoms of breathing stoppage which could indicate sleep apnea. And if your baby or grandbaby snores, make sure to have the baby checked for baby sleep apnea.
About the Author
For more info on snoring and sleep disorder treatments go to http://www.SleepDisorderTips.com a nurse's website specializing in sleep disorder tips, treatments, natural treatments, causes and remedies for adult, child and infant including information on snoring, insomnia and sleep disorder centers
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