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The
Best Natural Stop Snoring Tips You Can Use To Quit Snoring Now
- Nurse's Guide
By Helen Hecker
If you
have a snoring problem or your spouse or someone in your household
does, the following natural tips may help you stop snoring
or finally give you some relief.
At bedtime try to raise your head up higher by sleeping on
a thick pillow or two or three pillows to help lessen your
snoring. Make sure they are firm pillows. If they're too soft
it may make your throat muscles relax and narrow your airway.
Try to avoid drinking any alcoholic beverages. If you do,
limit it to no more than two and don't drink any alcoholic
beverages for a few hours before going to bed.
Don't take any sleeping medications, tranquilizers, or antihistamines
just before going to sleep. These drugs can cause the muscles
to relax and limit the passage of air in your airway. Antihistamines
are especially known to exacerbate snoring. They also dry
up sinus mucous, hardening it so that the natural flow of
sinus drainage cannot get through and can lead to sinus infections.
Lose weight! When you put on extra pounds the excess fat is
deposited throughout the body, including the neck, which raises
the likelihood of snoring. Also it may impinge on the space
in your airway passage.
If you're a couch potato or don't get enough exercise, start
immediately by walking at least 10,000 steps a day. Get a
pedometer to help you count steps. Regular exercise improves
sleep patterns, snoring problems, and weight issues.
Stay off your back in bed. Sleeping on your side instead of
your back will prevent the soft palate from falling against
the back of the throat as easily, so any snoring tends to
be quieter.
A commonly known home remedy to prevent sleeping on your back
is to sew a tennis ball onto the back of your pajamas or sleeping
t-shirt. The discomfort from rolling over on the ball will
prevent you from sleeping on your back.
Try to go to bed at the same time every night. It's preferable
to go to bed when the sun goes down but we aren't able to
do that usually. The next best thing is to be sound asleep
by 2:00 A.M. when your body repair is taking place.
Before bedtime, avoid drinking or eating any dairy products
including milk, cheese, ice cream or yogurt. These may cause
a build-up of mucus in your body.
Make sure not to eat any big meals before going to bed. If
your stomach is full it'll push up on your diaphragm and cause
pressure on your airway. It's best to allow 2-4 hours for
digestion to take place before hitting the sack. Meat and
other cooked foods have a longer digestive time. If you need
to eat something, eat fruit, which digests in 15 minutes if
your stomach is empty.
Try using a nasal irrigation device like Nasaline and flush
your sinuses to lessen the mucous that may be draining into
your throat at night. This will also help by moisturizing
your throat.
Some people like to use a snoring device like nasal strips
before going to sleep. These open up the nostrils and allow
more air to come through and hopefully reduce or stop snoring.
If you smoke, stop smoking now! Until you stop, avoid smoking
just before going to bed. Smoking can cause inflammation and
swelling in the throat area and sinus congestion.
Get one of the natural stop snoring exercise programs that
have been used by and helped by many snoring patients.
Make sure you get evaluated by your doctor for sleep apnea
or any other serious medical problem or to seek snoring treatment
if all snoring cures and snoring remedies fail. Your doctor
will want to get to the root of the cause of your snoring.
If possible have a spouse or partner stay awake to a later
hour to observe for any symptoms of breathing stoppage which
could indicate sleep apnea. And if your baby or grand baby
snores, make sure to have the baby checked for baby sleep
apnea.
For more info on snoring and sleep disorder treatments go
to http://www.SleepDisorderTips.com
a nurse's website specializing in sleep disorder tips, treatments,
natural treatments, causes and remedies for adult, child and
infant including information on snoring, insomnia and sleep
disorder centers
Article Source: http://EzineArticles.com/?expert=Helen_Hecker
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