Easy Quick Fix for Snoring

How to Cure Snoring
Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. 

People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Snoring happens when you can't move air freely through your nose and mouth during sleep. Often caused by the narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring
Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.

The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.

Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.

Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.

Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.

Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

How you snore reveals why you snore
It’s crucial to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.

Closed-mouth snoring may indicate a problem with your tongue.
Open-mouth snoring may be related to the tissues in your throat.
Snoring when sleeping on your back is probably mild snoring – improved sleep habits and lifestyle changes may be effective cures.

Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.

Self-help cures to stop snoring
There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.

1. Change Your Sleep Position.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

2. Lose Weight.
Weight loss helps some people but not everyone. "Thin people snore, too," Slaughter says.
If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. "If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring," Slaughter says.

3. Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. "Drinking alcohol four to five hours before sleeping makes snoring worse.

4. Practice Good Sleep Hygiene.
Working long hours without enough sleep, makes the muscles become floppier, which creates snoring

5. Open Nasal Passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower. A hot shower before you go to bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. "Rinse your nose out with it while you're showering to help open up passages

6. Stay Well Hydrated.
Drink plenty of fluids. "Secretions in your nose and soft palate become stickier when you're dehydrated.
healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged

"These simple practices can make a huge difference in reducing snoring."

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