The first step to stopping a snoring problem is to determine just what's causing it.
There are 5 common causes for snoring…
Alcohol
If you often drink alcohol before going to bed, a way to see if it could be related to your snoring is to not drink any for two or three nights. See if your snoring improves or goes away entirely.
Alcohol is a depressant and can contribute to snoring because it relaxes the muscles in your neck and throat. This relaxation is more advanced than with regular sleep and this can cause your airways to become restricted.
If you find that your snoring is better or even gone completely when you don't drink, the obvious solution is to stop drinking. If that isn't possible for some reason, at the very least keep your last drink to at least 4 hours before going to bed.
Sleeping On Your Back
Many snorers only have a problem when they're sleeping on their back. The solution to this is to train your body to sleep on your side.
There are plenty of devices that help with this, but they're mostly variations of a home-grown remedy.
Put a tennis ball inside a sock and pin it to the back of your pajamas with a safety pin. When you're asleep, if you roll onto your back the discomfort from the tennis ball will make you roll back onto your side naturally.
Are You Carrying Extra Weight?
If you're carrying extra weight, it can also lead to snoring problems. When you're overweight, fatty tissue can form around your throat and neck which can put additional strain on your airways, restricting your airflow. Again, the solution is rather obvious - lose the extra weight.
Do You Use Antihistamines and/or Sleeping Pills?
These items have a similar effect on your body to alcohol - they cause the muscles in your throat and neck to relax more than normal, which leads to blocked airways and ultimately snoring.
Do You Suffer from Allergies?
One of the symptoms of allergies is nasal congestion, which can make it difficult for your body to get the oxygen that it needs.
The trouble here is that antihistamines are often used to treat allergies, which can just compound the problem. You're best to take a decongestant rather than an antihistamine to help clear your head.
These are some of the most common causes of snoring, but it's always best to speak with your doctor or other health care professional to get their opinion on the causes and best treatments for your particular situation.
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