How Can I Stop Snoring at Night? - 3 Easy Ways to Prevent Snoring at Night!
By: John Cielo
Submitted: 2010-12-12 05:55:47 | Word Count: 598
There are so many people snoring so loudly and continuously in their sleep that their partners actually sleep in separate rooms to get a good night's sleep. Not only that, there are many whose relationships have broken up over chronic snoring. Which is why so many people are asking the question ' how can I stop snoring at night?' Well, here, you're about to discover 3 simple ways to prevent snoring during the night...
It's always good to understand why something occurs so that you get a better understanding of how you can prevent it happening: Snoring happens when the soft tissue in your airways vibrates due to the force of air passing by as you breathe in and out in your sleep.
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But this doesn't happen when you're awake does it? This is because your soft tissue is controlled in position by the various muscles in your neck and throat. When lying sleeping, however, your muscles are relaxed and, in some people, the soft tissue can then slide into the airways, partially blocking them. When this happens the air has to flow faster and also becomes turbulent. This then causes the soft tissue to vibrate, causing snoring sounds.
So, to stop snoring at night, you need to prevent your airways becoming blocked. There are several things you can do to prevent this including surgery, but surgery is always only the last resort. And there are special anti-snoring devices or aids that you can get that can cure your snoring as well. However, there are some things that you can do yourself, before you even look at these other remedies. Here are just three...
1. Don't eat meals near to your bedtime. Food takes a considerable time to be digested, so that if you eat late, the food lies in your stomach. This puts pressure on your diaphragm, which puts pressure on your airway, which helps to restrict airflow and causes snoring. So your last meal should be at least 3 1/2 hours before bed.
2. Avoid any alcohol before bed too. Alcohol eventually acts as a depressant so that it relaxes the muscles and senses. And as you've seen above this can trigger snoring at night. It can take at least 2 hours for just a small glass of wine to get out of your system. So don't drink any alcohol within 3 to 4 hours of bedtime.
3. Lose weight! I'm sorry to bring this up, but someone who is even a bit overweight is more likely to have a snoring problem than somebody who is not. This is because overweight people generally have more fat / flesh around the throat and chin so that the muscles find it harder to control. When you lie in bed the soft tissue then restricts your airways, thus causing snoring.
These are three home remedies for snoring that you might want to try at home before spending money on any stop snoring devices. However, if they don't work all that well for you, or you find it too difficult to change your lifestyle, then anti-snoring aids such as snore pillows, stop snoring mouthpieces and snoring chin-straps, etc., can prove very effective.
