Each person snores occasionally but it is a problem if you are disturbing yourself, your sleep partner or your neighbors. Snoring stops sleep patterns which can cause to sleep deficit. The effects of sleep deficit can include low energy, foggy thinking and daytime sleepiness. The absence of oxygen flowing to the brain that occurs when someone snores can lead to diabetes, high blood pressure and stroke.

• - No to sleeping pills – Do not take sleeping pills, tranquilizers or any anti histamine drugs to induce sleeping. These medications make your muscles relax limiting air passage and make you snore all through the night.

• - Eliminate alcohol, tobacco from your diet. These substances relax the throat, enlarging and inflaming the muscles that contribute to snoring. If this is not possible, avoid those 2 hours before going to bed.

• - Make a regular sleeping pattern – Follow a regular sleep routine so that your body sticks to it. Moreover, sleeping on your side instead of your back will definitely stop snoring for you as it positions the body for a good sleep. Prepare the surroundings clean without any congestion while you are asleep.

• - Use a thicker pillow – Try to sleep on a firmer pillow as one may experience the relaxing of throat muscles in case of soft pillows. Elevate your head by sleeping on multiple pillows to stop snoring while you sleep.

• - Use a humidifier- Keeping nasal passages clear opens your airway. Stuffiness causes you to breathe through the mouth, which enhances snoring. Using eucalyptus oil in the humidifier or on your pillowcase is a natural antihistamine. The humidifier and oils will moisturize the throat, keeping it nicely coated for proper breathing.

• - Sleeping on your side or your stomach instead of your back may reduce snoring. Sew a tennis ball on the back of your sleeping shirt to prevent you from rolling over during sleep.

• - Eat honey – Try taking in a little honey before you go to sleep. Honey intake clears the airways naturally enabling you to stop snoring.

• - Avoid baked products – Avoid eating baked food items such as cakes, cookies, chocolates and pizza which are hindrance to stop snoring.

• - Lose weight – If you are overweight, lose it. Excess fat around the neck can cause the airway to block so exercise regularly to develop good muscle tone.

• - Nasal sprays – check with your doctor which ones are right for you are aware of other medication combinations.

• - Get plenty of exercise - Keeping fit is always a good idea and will also provide the snorer a release of energy, potentially making him or her tired enough to get a full night’s deep sleep.

• - Elevate the head of your bed 4″ - This will force your tongue and jaw into proper position that can reduce snoring.

• - Avoid a full stomach before going to bed – this pushes your diaphragm up and limits your breathing passageway.

If this information doesn’t help you the next stop is the doctor’s consulting room. There are medical gadgets that might be useful or there are medical procedures that can be done to remove snoring. However, if you or your partner stops breathing while sleeping, this is a sign of something much more serious. Make an immediate meeting with your doctor to discuss and be tested for sleep apnea.

Related posts:

1. Top 10 Sleep Myths – Busted!
2. Snoring and the Heart Disease
3. Healthy Sleeping Positions: What is Your Sleep Position?
4. Optimize Your Sleep : Lack or Excess of Sleep is Unhealthy and Increase Mortality
5. Obstructive Sleep Apnea – the Not-So-Silent Assassin