Self Help 'Anti Snoring' Articles

Welcome to my article directory covering all aspects of the snoring and sleep depravation condition.

Take a look through some of the articles which will hope offer up various simple help, advice and tips to help combat your snoring. Plus many of these self help tips will also have the additional benefit of improving your overall health as well.

I Trust you will find the information useful

Tips and Advice for Preventing Snoring

There are numerous 'common sense' methods to help prevent your snoring, check just some of them out list below, which if implimented should have a positive effect on your snoring problems.

Written by Toby Russell

Lets face it we all know people who snore, you also get many who do but will never admit to it. Well for me its simple I snore and very loudly so much so my wife forced me to get to the doctors. For me unfortunately its a bit more serious as I have sleep apnea which fortunately can be controlled quite simply – however for those of you who just snore a bit here's some handy hints to get you started and preventing your snoring.

Snoring – What is it?

 Snoring is basically caused due to vibrations of soft muscle tissues in the throat. Excessive smoking and drinking leads to the nasal obstruction which adds greatly to causes snoring. Snoring is made worse due to over saturation of unwanted fats around the throat, which causes a particial blockage in the regular airflow.  Obesity plays a huge role to add to the cause of snoring hence one of the reasons that with the growth of worldwide obesity, snoring is a worldwide condition which over recent years has received more research into the condition than before.

Preventing Snoring

Having a well balanced, Proper diet

Proper diet plays a very important role Excessive consumption of dairy products will increase your chances of snoring as an example however Spicy and pungent food like cinnamon, cloves, cardamom will dry the excess mucus to prevent snoring. So its worthwhile considering your overall diet when looking at preventing snoring

Likewise the intake of nutritious food and improving your fitness level will help significantly. The less weight you carry the better, your breathing will improve with regular exercise and the fitter and more alert you'll be – you'll also feel less tired.  Reduce your alcohol intake as well, especially late at night – anything that has a sedatery effect will increase your risk of snoring.

Steam inhalation

Steam inhalation helps you to prevent snoring by clearing your nasal congestion by sending vapours through your nose. In a bowl of steaming water you should add few drops of essential oil and take deep inhalation by covering your head with a towel Nasal congestion leads to the vibration of the soft tissue which causes snoring. Steam inhalation prevents snoring by clearing your nasal congestion – it’s that simple, just try it and start preventing snoring.

Loosing weight

Loosing weight prevents snoring by reducing the fatty tissue you are carrying and especially around your throat.

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Improving your sleeping posture

Sleeping on your side can significantly help your snoring problem. If you are sleeping on your back you are making your snoring worse. Sleeping on your back makes your tongue slide backwards which forces the air through a narrower passage than normal thereby creating noisy vibration which is snoring. You should make a habit of sleeping on your side.

Continuous positive airway pressure

This is a device which helps to control your snoring and is one that I use suffering from sleep apnea. A Continuous Positive Airway Pressure (CPAP) pulls the air of the room and pumps a controlled air through a flexible hose to a mask worn over the nose, mouth, or both which helps you to keep your airway open.- the result a fully restful nights sleep waking up refreshed in the morning and totallypreventing snoring.

There are many modern products available on-line or at pharmaceutical shops – your doctor will be able to advise which will be best for you and when to obtain the products. Other items worth a look are:

Snore relief throat rinse

Throat rinse lubricates your throat tissue to reduce the vibration of your loose tissue and it controls your snoring. Before going to bed rinse the back of your throat with at least 2 teaspoon of snore relief throat rinse for 10-15 seconds. Do not eat or drink for 30 minutes before or after rinsing to have maximum effect.

Nasal strips

Nasal strips are flexible worn on the nose, which gently opens your nasal passages which helps you to breathe more easily. To have maximum effect use the nasal strips continuously for 6 to 7 nights.