However, in most cases of snoring during sleep, by following some of these suggestions, you can effectively reduce and even eliminate the problem of snoring in a natural and safe way. So without keeping you hanging on for the juicy part of this post, let's get right to it:
Natural Stop Snoring Solutions:
Let's make this easy and list the main points that you can experiment with to alleviate your own problem, then expand on them further down.
Lose weight (if you are overweight)
Stop smoking (if you smoke)
Cut down on alcohol (if you drink)
Eat a healthy diet, avoiding certain foods before bed time
Avoid catching colds by boosting your immune system
Exercise if you aren't doing any
Alter your sleeping position
OK, they are the main points and while they may seem like you have to sacrifice something you like doing or do something you don't like the sound of doing, you have to ask yourself if the quality of your life will improve more than the loss of that "something" would make it worth while.
Lose Weight
This first point is a sensible option for many people who are overweight for more reasons than just to help eliminate night time snoring. But that's the subject of a health article and outside the scope of this one.
Suffice it to say that by reducing your body weight and more importantly the amount of excess fat you're carrying in your body, the less chance you will snore. Experts tend to agree on this fact that lower levels of body fat reduce the strain placed on the body's resources especially the cardiovascular system.
Stop Smoking
Yes, this is truly a no brainer as not only will it potentially save your life down the line, it will improve your overall health. This will equate to a reduced impact on the lungs and your respiratory system, which can only be good news for snorers as it will reduce the tendency to snore at night.
With thousands of health articles written and published on the subject of smoking and how bad it is for your health overall, if you are still smoking you have to ask yourself why you are being so stupid! Wise up and give the gift of better health to your body by quitting smoking right now!
Alcohol
While low levels of alcohol are actually good for your health according to many recent studies, drinking to excess is certainly not. More especially, when you go to sleep after having drunk too much alcohol, your palate relaxes too much and vibrates more easily when you breathe, leading to the familiar noise you are so keen to prevent!
Put it this way, you can have a drink and enjoy yourself--nothing wrong in that as long as you're sensible. But if you snore and it happens most often after you've had too much to drink and you really want to stop, you're going to have to accept that "no alcohol" nights are going to have to be more frequent!
Does What You Eat Affects Snoring?
In some cases, yes it does. It goes without saying that you should eat a healthy diet anyway to maintain a good level of health. But you can reduce the chances of keeping yourself or your partner awake at night with the dreaded noise by cutting back on certain foods.
What you wan to reduce is the amount of phlegm your body produces which will in turn reduce the chances of your night time breathing being adversely affected (yes... the horrible noise again!). The most common causes of excess phlegm from food are dairy products and animal fats as these cause the body to manufacture more phlegm.
Avoid Catching Colds
Colds and flu cause an increase in catarrh while creating inflammation in your breathing passages, leading to a greater chance that you will snore while asleep. While you can't guarantee avoiding catching a cold at any given time, you can do something to reduce your chances of catching colds so often.
Bolstering your body's natural defenses against the common cold is one way and you do that by eating healthily and adding onions and garlic to your diet as these are natural immune system strengtheners! Increase your intake of vitamins C and E as well as these also help boost your immune system.
Exercise
The idea of doing any physical exercise for someone who doesn't do any is a scary notion. But it needn't be as long as you don't mistake exercise for meaning you have to pound away for hours in a gym or run miles every day!
Exercise can be gentle and still be effective. You can do things that are not considered strenuous exercise such as walking, swimming, gardening or some other pursuit that is pleasurable while keeping you active.
Sleeping Position
Lastly, something as simple as altering your sleeping position can be surprisingly effective at stopping snoring! many people breathe differently when they sleep on their sides than when they sleep on their back. In fact sleeping on the back is the commonest position for snorers, so by changing that, you can actually reduce or even eliminate the problem in this simple way.
You have to teach yourself to sleep in a different position so your body gets used to it. the best way to start is to deliberately lay on one side when you first get into bed, so that of you do drift off to sleep quickly, you will at least start the might in that position.
There are several ways of training yourself to sleep on your side (as long as there are no medical reasons why you should not do so), like placing pillows behind you to prevent you rolling onto your back while you are asleep. try them and see if it makes a difference. You might surprise yourself (and pleasantly surprise your long suffering partner).
