Stop Snoring Through Natural Means

Snoring is considered a common thing. In fact, approximately 45% of adults (both males and females) snore occasionally, while 25% do so habitually.

Can you imagine being laughed at, ridiculed, berated, thrown away from a bus, or even being jailed - all because of snoring?

This is no exaggeration. In fact, it really happened to a senior citizen who had a long bus ride to Las Vegas and decided to doze off. The driver tried to awaken the sleeping passenger because the latter's snores were already disturbing the driver and his passengers. But the weary man continued napping and snored even more. The next thing he knew, he was carried away from the bus and was arrested by policemen. The poor man's offense? Peace disturbance.

What an irony because the tired man just wanted peace and quiet for himself! Well, the above anecdote would have appeared as a funny scene from a comedy or a comic strip. However, it clearly shows a piece of grim reality: snoring is not a funny thing.

Besides the social consequences of snoring, this "disorder" may signify other problems and may carry with it various dangers.

For one thing, snoring disturbs one's sleeping patterns and prevents him from having adequate rest. Meanwhile, severe snoring can trigger or indicate more complex health or medical problems such as sleep apnea or loud snoring disrupted by completely obstructed breathing.

There are numerous kinds of anti-snoring treatment. For light snoring, however, the natural or self-help solutions are more advisable. Here are some of those natural/home remedies to prevent or stop snoring:

* Do not sleep on your back.

When you sleep on your back, you may actually trigger or worsen snoring because such position tends to relax the throat's flesh and block the air passages. Instead, sleep on your side. You may purchase for yourself specially designed pillows for this purpose. Another home remedy is sewing a small ball (a tennis ball will do) into the back pocket of your pajamas.

* Avoid drinking alcohol, especially at night.

Alcohol causes the throat muscles to become too relaxed. This, in turn, causes the tongue to droop into the airway and impede airflow.

* Avoid taking sleeping pills.

Sleeping pills, anti-allergy drugs, or any other muscle relaxant can have the same effect as alcohol.

* Clear your nose before you go to bed.

Blocked nasal passages from colds or allergies are one of the causes of snoring. Thus, cleaning your nose may help minimize, if not stop, snoring.

* Properly instruct your "sleep partner."

Ask your spouse, relative, or the person you sleep with to awaken you or to turn you over in case you snore. This is one of the easiest and simplest anti-snoring remedies that you can follow.

* Sleep with the head of your bed elevated.

This can reduce congestion of your nasal passages while you sleep. You may place pillows under the head end of your mattress. Make sure, however, that you use no more than two thin pillows or a thick one on top of your mattress to allow for bigger airway size.

* Stay fit.

Obesity or too much weight is one of the common causes of snoring. In fact, 50-60% of obese persons suffer from sleep apnea. Following a healthy way of living -- which includes proper diet and adequate exercise -- can help you develop excellent muscle tone and maintain your ideal weight. Besides being an anti-snoring treatment, staying fit will greatly improve your general well-being.

If these natural, self-help/home remedies for snoring do not work, or if your snoring worsens, it may be high time to consult your doctor.

Remember, snoring may be giving you a loud and clear warning about your health. So don't take it lightly!