How to Stop Snoring

According to Web MD, 45% of adults snore at least occasionally and, for most snorers, the only real problem is that it can be very annoying to their sleep partners. But, for some, chronic snoring is a sign of sleep apnea – a potentially deadly sleep disorder.

Snoring is caused by vibrations of air passing over the soft tissue at the back of the throat. If you have excess tissue on your palate, your tonsils and uvula can flop against each other causing the “snoring” sound. Overweight people are more prone to snore as the extra amount of neck fat they are holding can cause an obstructed airway, making the tongue fall to the back of the throat.

If you’re looking to stop snoring here are some tips help you (and your sleep partner) sleep silently through the night.

Singing
Singing helps firm up flabby throat muscles which can lead to less snoring.

Change Your Pillows
If you are sleeping on an older pillow it could be contaminated with allergens such as dust mites (and their droppings), dust, pet dander and other indoor allergens that can lead to snore-inducing allergic reactions.

Lose Weight
If your snoring problem began after you gained weight, shedding some pounds may help fix your problem. Losing weight can remove excess fat around the neck, opening up airways.

Avoid Alcohol
Alcoholic beverages can reduce the resting tone of throat muscles making it more likely for you to snore.

Stay on a Consistent Sleep Schedule
If you have a night of bad sleep, over compensating with “binge” sleep the next night to compensate can cause you to snore. Going to sleep after a day of being sleep deprived will cause you to enter a deeper sleep, relaxing the muscles in your throat, causing you to snore.

Change Your Sleep Position
Sleeping on your back makes the base of your tongue and the soft palate collapse onto the back wall of your throat, causing you to snore. Try sleeping on your side and see if your snoring improves.