How To Stop Snoring

Based on a recent research carried by the AAO (the American Academy of Otolaryngology), about 45% of American adults snore occasionally and among them, about 25% people snore chronically. Frankly speaking, snoring is a very annoying habit when it comes to sleeping. While people often make jokes about someone's snores, chronic snoring can lead to some physical and emotional issues.

What Causes Snoring? Know The Causes To Find The Remedies

There are lots of reasons why people snore. Once you know the causes, you will then find the right remedy for a good night's sleep. Generally speaking, snoring usually occurs when there is some sort of obstruction to a person's breathing pathways (the nose or the mouth) which leads the sound of moving air, weak or subtle, to something that's quite bothersome. If a person cannot move air freely via his nose and mouth during the sleep, then he's definitely going to snore. Inappropriate sleep posture, the position of a snorer's tongue, nasal problems, sleep apnea or the excessive fat around the throat often cause narrowed airways, which gets in the way of smooth breathing and thus creates the snoring sound. And the more narrowed airway, the more strong the airflow becomes. This increases the tissue vibration, and leads the snoring to grow louder. Snoring is much more common in men than in women, because usually men have narrower air passages. Snoring can be worsen with the age because when one reaches his or her middle or beyond middle, one's throat becomes narrower, so the chances of snoring while sleeping increases.

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Snoring is usually caused by vibrating tissues that gets in the airways of one's nose and throat.
The vibrations that cause snoring are usually caused by the turbulent air movement through narrowed airways.
The stage of sleep, sleeping posture, the position of a snorer's tongue, nasal problems, sleep apnea, the excessive fat around the throat as well as the use of medications and alcohol,etc,have effects on snoring.

Is Snoring Harming Your Relationship?

Is snoring causing a rift in your relationship? While it may look like an idiotic question, the truth is that snoring can and has ruined relationships. Partners of snorers often sleep separately in different rooms to get a good night's sleep. This often results in a lack of needed physical intimacy and can be devastating the marriage. Researches from NSF (the National Sleep Foundation) shows that about 90 million Americans are affected by snoring. About 24% of couples sleep separately and many of them are reluctant to discuss it. More than a third of respondents acknowledge that their partner's snoring habits have affected the quality of their relationship. 17-23% (two in five) suggested that their intimate/sexual relationships had been affected since they were too sleepy. 51-62% agreed that not having sufficient sleep impacts their relationships with family or friends. Snoring could cause daytime symptoms which could result in problems or issues, and unfortunately it isn't only the snorer that suffers - the snorer's partner may suffer equally. Based on a recent research carried by the National Sleep Foundation, about 39% of adult Americans get no more than 7 hours of sleep each weeknight, and 37 percent% of them feel sleepy during the day which disrupts daily activities. The sleep loss because of snoring could damage a person's ability to carry out cognitive tasks such as learning, reasoning,etc. It may also damage a person's motor skills and result in morning headaches, irritability, depression, to say just a few symptoms. Symptoms may be even more worse for the snorer who has sleep apnea, a condition which can cause the snorer to stop breathing and wake gasping for air many times a night. Sleep apnea is usually associated with lung or heart disease, obesity, diabetes, stroke and many other health problems.

How To Stop Snoring?

Snoring is a mulch-factorial issue. So before you start find the remedies, you have to diagnose the particular snore given to the fact that not all snoring is the same. Knowing the differences between types of snoring will help you deal with the particular factor which causes that kind of snoring.

Know the way the snorer snores

Closed-mouth snoring usually means that the snorer's tongue is the cause behind his/her snoring. If this is the case, then taking some exercises will be the cure.
Open-mouthed snoring may relate to sinus issues or inappropriate sleeping postures, and could be treated by addressing these issues.
Snoring in all sleep postures and positions indicates that the snorer's snoring condition is very serious and needs comprehensive treatments.

Stay away from things that make snoring more severe

Taking alcohol, coffee, sleeping pills before bed time could easily cause snoring by making the throat muscle tissues relax and resulting in a narrowed airway. Large and fatty foods/meals can also limit the airflow and cause snoring.
Smoking, which can damage the respiratory system and cause narrowed airways, is a typical cause of snoring.
Consider losing some weight because excess body weight puts pressure on the airway.
In some cases, the medication that a snorer takes can make snoring worse. If this is the case, consider talking to the doctor about alternatives.

Keep the breathing channels moist

Dryness is often a cause of snoring, so it's important to keep the breathing channels moist to avoid snoring. There are lots of ways that one can keep his/her breathing channel moist. For example, using a humidifier in the bedroom or taking a hot shower before bed time,etc.

Avoid inappropriate sleep position

You'll possibly snore if you sleep on your back because when you sleep on your back your stomach puts pressure on your neck, your soft palate and tongue rest against the back of your throat, blocking the airway and making you to snore. However, If you're accustomed to sleep on your back, consider buying yourself a few extra pillows to prop yourself up in bed, rather than lying flat on your back.

Using The Anti-snoring Mouthpieces

There are many non-surgical,minimally invasive treatments available to snorers today such as using anti snoring mouthpieces, which are also known as dental appliances or mandibular advancement splints. There are two different kinds of stop snoring mouthpices in the market: the jaw advancing type, and the tongue retaining type. However, the jaw advancing type of anti-snoring mouthpieces have been around since for quite a while, their desings have become out-of-date, especially when compared to the tongue retaining type of stop snoring mouthpieces such as The Good Morning Snore Solution (GMSS).

The problem many snorers have with the jaw advancing type of snore mouthpieces is pain because they hold the jaw in place. The jaw advancers may work for some snorers, while it could become terrible for others. So what exactly does this have to do with the tongue retaining type of snore mouthpieces such as the GMSS? For one, it leaves the jaw in its natural position,and it uses simple tongue displacement technology to clear blocked airways, resulting in a more quieter and comfortable sleep. So to those who's suffering from chronic snoring, I would recommend using the GMSS. If you want to know more about this device, you may visit the GMSS's official website for more detailed information. To those who do not like using stop snoring mouthpieces, you can consider talking to a doctor for the cures.

To sum up, snoring is just a physical issue, so don't be embarrassed about it. It's not an intentional or conscious choice that you or the snorer is making, but a physical concern that can be treated.