Snoring can be a persistent problem that may lead to chronic fatigue, relationship issues and irritability. Additionally, untreated snoring can result in even more serious health problems down the road. However, solutions to this problem can be found in many avenues, including several all-natural options. This article will cover a variety of methods that may prove useful in gaining control over snoring and getting the quality sleep that we all need to be productive members of society.

Natural Ways to Stop Snoring

There are many techniques that can reduce or eliminate snoring that require little effort or expense. The following list provides a great starting point for some of the best natural treatments for persistent snoring.

Sleep Position

Individuals who have a problem with snoring should avoid sleeping on their back. Sleeping in this position causes the soft palate to relax, resulting in the tongue shifting to the back of the throat and obstructing the airway. Side sleeping with the help of high quality pillows is recommended for individuals that suffer from snoring.

Adequate Hydration

Drinking plenty of fluids can help thin the secretions of the nose and throat, leading to less congestion in these areas. Women should drink at least 96 ounces of fluids per day and men should drink approximately 128 ounces.

Allergen Removal

Allergens can cause nasal and throat swelling, which results in obstructed airflow and an increased likelihood of snoring problems. Removing allergens such as dust and pet dander from the sleeping area should be a first line of defense in the treatment of snoring. Pillows and bedding can be a hiding place of dust mites, which can result in allergic reactions for many people. Additionally, the furniture in the sleeping area should be kept clean and dust free.

Clear Nasal Passages

Clogged nasal passages are a common cause of snoring. Clearing the nasal passages with steam from a hot shower or salt water nasal spray before bed may help reduce the likelihood of snoring.

Exercises to Treat Snoring

Just as physical exercise can hone your muscles to make your body perform better, the following stop snoring exercises will give your tongue, jaw and throat a good workout.

Chewing Exercise

Chewing helps strengthen the muscles within the jaw and throat, which can in turn assist in the reduction of snoring. Doing this exercise for about a minute several times per day may lead to improvement in the frequency and severity of snoring. To perform this exercise an individual should keep their mouth closed and move their jaw the same way they would if they were chewing a piece of gum.

Tongue Extensions

Tongue extensions can also strengthen the muscles within the jaw and throat. These can be performed by simply sticking the tongue out and moving it in side to side as well as up and down motions. Performed several times per day, this exercise is an easy way to help reduce the likelihood of snoring.

Tongue Slides

Tongue slides can help open up the throat, resulting in less snoring due to throat obstruction. By placing the tongue behind the top front teeth and sliding it back to the hard palate, the throat can become trained to remain in a more open state.

Tongue and Jaw Exercises

This exercise can help train the tongue and jaw to remain in a proper position during sleep, resulting in a decreased likelihood of snoring issues. To perform this exercise the individual must press their tongue to the roof of their mouth in a firm manner and then slowly move their jaw left and right. Repeating this exercise five times provides a gentle stretch to the area and helps to train the jaw to be in an ideal position.

Sip & Swallow Exercise

Strengthening the muscles of the throat can make them more flexible and less likely to obstruct the airway during sleep. To perform this simple exercise, the individual must simply purse their lips as if they are drinking from a straw and then flatten and press the lips together as one would do when swallowing. Repeating this exercise several times a day is a fast and easy way to help reduce the problems caused by snoring.

Singing & Speaking

These two activities may be overlooked by many, but they provide one of the easiest ways to strengthen the muscles of the throat and palate. Spending at least twenty minutes per day singing can have a powerful effect on the tongue and throat, making it less likely for the individual to suffer from persistent snoring. Speaking exercises should be done for several minutes just prior to going to bed. The simple repetition of the phrase “The lips, the teeth, the tip of the tongue” can result in less snoring.

Devices to Treat Snoring

When natural methods don’t work, you may need to invest in an anti-snoring device. Here are several popular options to help you stop snoring.

Mouthpieces

As the name implies, mouthpieces fit inside the mouth of the individual who suffers from snoring. These devices are worn when the individual is sleeping and are designed to prevent the soft tissue of the throat from vibrating. Some mouthpieces may also help control the position of the tongue, which can relax during sleep and lead to issues with snoring. Mouthpieces are inexpensive and easy to use, making them a popular choice for many individuals. Examples of anti-snoring mouthpieces are ZQuiet and PureSleep.

Chin Straps & Jaw Support Devices

Some individuals snore because their jaw becomes misaligned during sleep. A chin strap or jaw support device works by keeping the jaw aligned properly, leading to a clear airway. These devices typically fit around the head, with a strap that fits tightly beneath the chin. Some individuals may find the feeling of a chin strap odd at first, but most adjust well with continued use of this type of device. These devices are highly effective and are excellent choices for more severe cases of snoring. MySnoringSolution is a popular chin strap option.

Nasal & Throat Strips

An additional cause of snoring may be nasal congestion from allergies or illnesses. Nasal strips are placed across the nose before sleep and they are extremely effective at keeping the nasal passages unobstructed. This also results in an open airway within the throat which drastically reduces snoring. Nasal strips are inexpensive and very easy to use, making them a great option for the treatment of snoring. Additionally, most people do not find them uncomfortable to use.

Throat strips work in a similar way but they are placed on the roof of the mouth before sleep. They help lubricate the tissues of the throat, assisting to reduce snoring that is caused by excessive dryness.

Mouth Spray

Individuals who find external devices uncomfortable may want to consider using a mouth spray to help control their snoring. Mouth sprays help to stiffen the tissues of the throat, leading to less vibration. These sprays are designed for cases where an individual’s snoring is caused solely by vibrations within the throat. Some throat sprays may need to be reapplied throughout the night if the effects begin to wear off. However, they are inexpensive, very easy to use, and cause no discomfort.

Pillows to Reduce Snoring

For some individuals, the position of the head and neck during sleep can lead to snoring. If this is the case, specially designed pillows can provide a great deal of relief. Anti-snoring pillows must be used by themselves to gain the full benefit of their design. When used properly, these pillows are very effective at keeping the head and neck in a position that allows for an unobstructed airway, therefore reducing the incidence of snoring.

Other Options for the Treatment of Snoring

Some lifestyle changes can also help reduce or eliminate snoring. Since being overweight can cause snoring to worsen, a reduction of body weight can help many individuals to decrease the severity and frequency of their snoring issues. In some cases, a person may have persistent snoring or even sleep apnea, which is a serious medical condition. In these severe cases, a CPAP machine may be the best method of treatment.

Whatever the method of treatment a person chooses, it’s easy to see that many options are available for the elimination of snoring. With so many choices available, it is unnecessary for anyone to suffer with this condition. Untreated episodes of snoring can also lead to other health conditions, such as high blood pressure and heart problems. Therefore, it is essential that individuals seek treatment for their snoring problems. Easy, effective and affordable treatment for chronic snoring is within easy reach of all individuals today, leading to a more productive lifestyle for those who seek treatment.

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A variety of anti-snoring devices are available on the market today, but do any of them really work? The PureSleep anti-snoring device is specifically designed to not only stop snoring in its tracks, but provide a variety of other benefits as well.

What Causes Snoring?

Before addressing how to stop snoring, perhaps we should first understand what causes snoring in the first place.

Snoring is the sound that results when air movement in the respiratory structures is obstructed during sleep. Snoring may be one of the first signs of sleep apnea, a serious disorder in which an individual may stop breathing periodically during sleep.

While snoring can be the result of a variety of causes, it most often results when the throat closes up during sleep. In many instances, when a person is lying down, the tissues in the back of the throat touch and begin to vibrate, producing the sound we refer to as snoring. Other causes may include weak throat muscles, a mispositioned jaw, or the tongue resting too far in the back of the mouth during sleep. PureSleep addresses these causes by opening the passageway at the back of the throat to allow adequate breathing and prevent the tissues from touching.

Snoring can lead to restless sleep and may even increase the chances of a heart attack. Studies show that snoring can lead to sleep apnea, which can put an increased load on the heart and cause high blood pressure. Pure Sleep may be able to stop your snoring, as well as lower your chances of developing high blood pressure.

What is Pure Sleep?

PureSleep is a mandibular repositioning device, or MRD, that is designed to comfortably rest in your mouth during sleep and keep the air passageways at the back of the throat cleared. Often, when at rest, the muscles of the lower jaw relax, causing the jaw to fall back towards the throat. This can result in obstruction of the airway or the vibration of the tissues in the back of the throat. The Pure Sleep mouthpiece moves the lower jaw forward, thus keeping the air passages at the back of the throat opened and preventing the tissues from touching and vibrating, as well as limiting the possibility of any obstruction of the passageways.

Why Pure Sleep Works Better Than Other Treatments

Studies have proven that MRDs are an effective treatment for snoring. While a variety of treatments exist, it is believed by many that MRDs are the most effective. Other treatments might include surgery, special pillows or throat lubricants. For the most part, these lubricants and sprays tend not to have much of an effect. Special pillows typically only encourage individuals to sleep on their side instead of on their back. This may or may not be effective in keeping the airways open and unobstructed. While surgery is certainly an effective method to treat snoring, it can be expensive, and snoring can reoccur within only a couple of years. Other treatment methods, such as nose strips and nasal dilators, can help those whose nasal passages are too narrow, but nasal obstruction is not a primary cause of snoring.

How Does PureSleep Work?

Pure Sleep works similarly to ZQuiet, another MRD. However, unlike ZQuiet, PureSleep is not a one-size-fits-all device. Before you use Pure Sleep, it must be molded to the proportions of your mouth for a custom fit. Fortunately, you do not have to make a special trip to a dentist for this. Custom fitting can easily be achieved at home by using the step-by-step instruction booklet. Once the device has been custom molded for an exact fit, you can sleep comfortably with the device in place.

Who Should Not Use PureSleep?

PureSleep should not be used by those who have been diagnosed with central sleep apnea, as opposed to obstructive sleep apnea. In addition, those who have been diagnosed with a chronic respiratory disorder, such as emphysema or asthma, will not benefit from PureSleep. Others who should not use this device include those who have TMD, full dentures, and those with dental problems, such as gum disease or loose teeth.

What are Some Negative Features of PureSleep?

• PureSleep is not intended to treat sleep apnea, it is only intended to eliminate or reduce snoring. Individuals with symptoms of sleep apnea should consult a physician for treatment advice.
• This product may cause temporary soreness of the teeth and jaw area. This soreness should disappear as you become accustomed to the device and it begins to fit more snugly in your mouth.
• It is important to thoroughly read the instruction guide, as a proper fitting may take a couple of attempts.

What are Some Positive Features of Pure Sleep?

• The PureSleep mandibular device is available with a 90 day product guarantee and a 30 day refund policy.
• The product is an FDA-cleared prescription mandibular device.
• PureSleep is adjustable with three settings, while most competing products only have one.
• Enjoy a more restful sleep without snoring

While snoring has been the subject of countless jokes and teasing, it can be a major aggravation to those whose sleep is being continually interrupted by an unwanted sleep symphony. About 20 percent of all adults snore, and the likelihood increases with age and gender. Adult men snore approximately twice as much as adult women, with older men representing the largest group of snorers.

Snoring is caused by air attempting to move through narrowed or soft-walled areas in the nose, throat, and mouth. Sometimes, the vibrations are due to anatomical abnormalities, such as exceptionally large tonsils or uvula. In many cases, though, the vibrations are caused simply because the tissue inside the mouth and palate begins to lose its elasticity as people age. Weak throat muscles can also contribute to snoring. The good news is that there are several snoring exercises that can help reduce or eliminate snoring. Be sure to check with your doctor before beginning any type of exercise regimen, including those for snoring.

Chewing

The act of chewing uses many jaw and throat muscles. Keeping your lips tightly pressed together, move your jaw as if you are chewing a piece of gum. Make sure your back teeth gently press together and then release, just as they do in the act of chewing. Do the chewing exercise for about a minute at a time, several times a day.

Tongue Extension

Even though we have all been taught that sticking out our tongues is rude, this is one situation where it can help build up the muscles in your throat and jaw. Stick your tongue straight out as far as it will go. Move it from side to side a few times. Then, move it up and down, like you are trying to touch your nose and chin with your tongue. Repeat the side-to-side and up-and-down movement two or three times. Try to do this exercise a couple times each day.

Tongue Slide

This exercise will help you open up your throat. Place the tip of your tongue behind your top front teeth. Slowly slide your tongue back along the roof of your mouth. Your tongue will stretch as you reach the hard palate. Repeat this exercise for at least two minutes, once a day.

Tongue and Jaw

Strengthening the muscles lining the airway can help prevent vibration as air passes through. This exercise also teaches your tongue to maintain a proper position during sleep. Press your tongue to the roof of your mouth as firmly as you can. Keeping your tongue in this position, slowly move your jaw to the right. Hold the stretch for about 10 seconds. Bring your jaw back to the middle position, then move it to the left. Again, hold for about 10 seconds. Repeat five times.

Sip and Swallow

Strengthening throat muscles also means extending their flexibility and range of motion. This helps the muscles open and close as needed to allow unrestricted passage of air while you sleep, and reduce snoring. Purse your lips as if you were sipping through a straw. Inhale, then flatten out your lips, press them together, and swallow. Keep your lips pressed together as you exhale through your nose. Relax your lips. Repeat this exercise four or five times a day.

Singing

Singing is a great way to exercise the throat muscles. Spend at least 20 minutes each day singing your favorite songs out loud. One of the added benefits of this exercise is that it can be done virtually anywhere, and while you are doing other things.

Speaking

This speaking exercise should be done just before bedtime. It exercises the tongue, throat, and palate. Repeat this phrase out loud 10 to 20 times before going to sleep, “The lips, the teeth, the tip of the tongue.”

Most people snore at some point, especially if they have a cold or sinus infection. Snoring becomes a problem when it occurs on a regular basis. Snoring can deprive the person and loved ones from the sleep they need, and it may also be a sign of a serious condition like sleep apnea. Many have had to deal with the sleep interruptions caused by snoring for so long, that they may have forgotten that there are products that can help.

The noises associated with snoring are typically caused by the vibration of soft tissues in the throat or the position of the tongue. Even if these sounds themselves do not wake the person, the fact that the airway is partially blocked will disturb the person’s rest. Fortunately, there are various anti snoring devices that can prevent or reduce snoring. One’s budget, preferences and the cause of the snoring can all help determine which snoring aid is appropriate.

Mouthpieces

Mouthpieces are one option when trying to prevent snoring. As the name implies, these products are placed in the mouth before a person retires for the night. There are plenty of different anti snoring mouthpiece designs, but they are generally meant to prevent tissues in the throat from vibrating. These products can hold the jaw in a position that keeps the airway open. This is done by keeping the jaw slightly open or moving it into a position that tightens parts of the throat to reduce loose tissues. There are a few devices made for those whose snoring is caused by the position of the tongue. Rather than focusing on the position of the jaw, these products control the position of the tongue. Mouthpieces are relatively popular, as they are usually inexpensive and easy to use. ZQuiet is an example of this type of device.

Jaw Supporters

Jaw supporters, also known as chin straps, are another type of anti snoring device that work by controlling the position of the jaw. They are usually used for more severe cases of snoring. A person who suffers from snoring is likely to sleep with the mouth at an odd angle, which creates problems in the airway. A jaw supporter fits around the head and jaw in order to hold the jaw firmly shut. These products are trying to mimic the position in which one holds his jaw while awake. This opens the airway and keeps the person from snoring. This type of anti snoring solution is very effective, but it may take awhile for the person to adjust to wearing a chin strap. My Snoring Solution is an example of a jaw supporter.

Mouth Spray

Those who would like to control their snoring but are uncomfortable wearing a mouthpiece or chin strap should consider anti snoring mouth spray. These products are used when vibration of soft, loose tissues in the throat is the sole cause of the snoring. Rather than a physical device, these products use a chemical spray to stiffen the tissues of the throat. A throat spray is usually applied immediately before going to sleep. Some, but not all, may need to be reapplied during the night. This is a great solution for a person who has trouble sleeping with anything touching his or her face.

Throat Strip

Another chemical-based snoring solution is a throat strip. Also known as oral strips, these devices are placed on the roof of the mouth before sleep. The strip dissolves and lubricates the tissues of the throat to prevent snoring. An added benefit of these products is that they usually have a pleasant “minty” flavor and smell.

Anti-Snoring Pillow

If the position or angle of the head and neck is a major cause of a person’s snoring, he should consider an anti snoring pillow. Anti snoring pillows are easy to use and most are inexpensive. These products work by ensuring that the head and neck are resting in a position that keeps the airway clear and open. It is important for the person to remember that an anti snoring pillow is meant to be used without any other pillows. Those who are accustomed to using two or more pillows will find that this defeats the purpose of this type of device.

Nasal Strips

Nasal strips are a good option for those whose snoring is caused by allergies or frequent sinus problems. Nasal congestion can create a vacuum-like effect in the throat as well as make a person more likely to sleep with his mouth open. Both of these effects can contribute to snoring. Nasal strips are placed across the nose before bed. They work by holding the nostrils open to help create a clear airway. This is a popular snoring solution since nasal strips are simple, cheap and relatively comfortable.

Nasal Dilators

Other less-popular nasal devices are nasal dilators. These devices are placed inside each nostril to keep them open while one sleeps. While these operate on the same principle as nasal strips, some may not consider them as comfortable to wear. However, they are less likely to be simply brushed off during sleep.

CPAP Machine

People who suffer from sleep apnea or other severe problems related to snoring will probably find that a continuous positive airway pressure, or CPAP, device is the best solution. These devices continuously push air into the person’s airway, preventing the collapse or interference of any soft tissues. There are a few different types of CPAP products. The air is delivered by a mask that fits over the nose or both the nose and mouth. Nasal CPAP involves continuous airway pressure whether the patient is inhaling or exhaling. Bi-level positive airway pressure, or BiPap, allows the airway pressure produced during inhalation and exhalation to be adjusted separately. Finally, auto-CPAP devices adjust the airway pressure automatically. While these anti snoring devices are usually effective even in severe cases, some may have trouble adjusting to them or experience some side-effects.

These devices are all great ways to prevent snoring. The base cause of the snoring as well as the specific situation will determine which devices are the most effective for an individual. With the array of products currently available, there is no reason that anyone – and his or her partner – should let snoring prevent them from sleeping well.

There are a million jokes about snoring spouses, and no one wants to believe that they actually do it. In fact, many people simply think they’re being teased when their sleep partner starts to complain about not being able to get a single wink due to the noise. While the other person succumbs to sleep deprivation, the snorer often ignores the situation or is simply too embarrassed to seek medical attention.

Unfortunately, snoring is more than a nuisance; this health condition is a very real – and very dangerous – problem. Chronic snoring is actually a sleep disorder that can lead to constant fatigue, high blood pressure, heart disease, diabetes, and other health problems. So first you need to understand the different types of snoring and what causes them.

Chronic Snoring

If you snore almost every night, you’re a chronic snorer. This is usually caused by another health condition that partially obstructs your airway and prevents proper breathing while you sleep. Although no problem is apparent while you’re awake and more vertical, a reclining position and the relaxation that normally comes with sleep allows this problem to present itself.

Casual Snoring

Many people only snore now and then. While this doesn’t necessarily cause the same health problems as chronic snoring, it doesn’t equal a pleasant night of sleep for either the snorer or anyone else within hearing distance. In many cases, casual snoring may occur if you have a temporary respiratory problem, if you drink too much, or if you take a sedative.

Physical Causes of Snoring

When the air flowing through your mouth and nose is physically obstructed, the walls of your throat vibrate as you breathe. This process creates the all-too-familiar sound of snoring. Several factors usually combine to create this condition including:

Nasal Obstructions

When the nasal passages become partially blocked, it takes more effort for air to move through them while you sleep. This extra pressure can cause the non-rigid tissue in your throat to collapse and cause snoring. In some people, this can be caused by a deviated septum, nasal polyps, or other nasal deformities. Others only have airway obstructions when they suffer from sinus infections or seasonal allergies.

Throat and Tongue Muscle Tone

Bet you didn’t even know your throat or tongue had muscle tone, did you? Just like every other part of your body that moves, these structures contain muscles, and they can lose their tone due to aging and other issues. These muscles can also become overly relaxed, just like any other muscle, when the snorer reaches deep sleep, has a little too much to drink, or uses sleeping pills. When this happens, the throat and tongue muscles relax too much causing the airway to fill as the structures collapse.

Too Much Throat Tissue

Sometimes, the snorer just has too much throat tissue, and it fills the airways as they sleep. This often happens with overweight people and with children who have over-sized adenoids and tonsils. Luckily, children often outgrow this situation, and adults can manage their symptoms by reducing or maintaining their weight.

Long Uvula or Soft Palate

Many people have a uvula, the dangly piece of tissue that hangs down in the back of your mouth, or soft palate that’s longer than necessary. Either structure can block the rear portion of your mouth while you sleep and obstruct your airway.

Mouth Breathing and Back Sleeping

All of these problems can be aggravated by snorers who tend to breathe through their mouths while sleeping or prefer sleeping on their backs. In many cases, a gentle nudge that turns the snorer on their side can alleviate this symptom as the structure that is blocking the airway shifts and the breathing passages clear.

Sleep Apnea

In some cases, snoring is accompanied by obstructive sleep apnea, a very dangerous health condition. If you suffer from this disorder, you will actually stop breathing during your sleep. Obstructive sleep apnea is characterized by periods of very loud snoring intermixed with periods of silence as breathing slows or stops. The lack of oxygen finally wakes the snorer up as they gasp for breath. To be officially considered as having obstructive sleep apnea, the patient must have at least five of these episodes within an hour.

Conclusion

Many options exist to help you stop snoring, like chin straps, mouthpieces, exercises and other all-natural snoring solutions. Severe snoring issues like sleep apnea may require a CPAP machine or surgical procedures to rectify them.

Although it’s not immediately life-threatening, snoring is a serious health issue and should always be treated as such. If you’ve been accused of “sawing logs” on a regular basis, ask your doctor what you can do to manage this problem.

ZQuiet is a popular anti-snoring mouthpiece, which you may have seen featured in the news (or maybe one of their TV commercials – kind of cheesy, but I guess that’s just the way marketing is sometimes). It boasts a 90% success rate amongst its users.

It works by holding your lower jaw slightly forward while you sleep, which opens the airway in the back of the throat. This helps prevent loud snoring caused by the vibration of the surrounding soft tissue.

Many other anti-snoring products on the market (breathing strips, pillows, chinstraps, sprays, etc.) do not achieve the results they promise because they fail to address that snoring starts in the back of the throat.

ZQuiet was made specifically to open up the back of the throat and eliminate snoring.

ZQuiet allows you to breath through the mouth and nose, so not only do you stop snoring, but you can still get a good night’s rest. The mouthpiece is configured in such a way that air can still flow freely into and out of your mouth. Also, ZQuiet is more flexible than many other mouthpieces on the market, so your mouth can move fairly naturally during sleep.

Another benefit of Zquiet is peace of mind – this is an FDA approved product, not just some fly-by-night operation. In their own words, here is the importance of being FDA-approved for quality and effectiveness:

All oral anti-snoring devices are regulated by the FDA and must meet their requirements. In order to receive FDA Clearance, a product must undergo very strict consumer safety testing. There are many anti-snoring devices sold online that are not cleared by the FDA, and there is no way to ensure that those products are effective or safe for consumers. ZQuiet is FDA Cleared, which means it has proven that it is effective for the treatment of snoring, and is safe to use.

Although this product gets a lot of good reviews, it’s important to realize that ZQuiet may not be for everyone. It’s basically a one-size fits all mouthpiece – it fits most people comfortably, but maybe not everyone. It feels a little weird at first but you get used to it after a few nights.

If you have dentures and take them out at night, then ZQuiet is not for you – it requires teeth to be present in order to work properly.

Fortunately these issues don’t apply to the majority of people who try it, and ZQuiet offers a 30-day return policy if you’re not satisfied with the results. Just keep in mind that the return policy is 30 days from when they ship it, not from when it arrives at your home. So if you think it might not work for you, I recommend you make your decision within a week or two of receiving it to allow ample time for the return process.

In the past, some people have also said they had issues with processing AmEx cards. The company said this issue is resolved now (and they’ve never had any problems with Visa or MasterCard), so the purchasing process should run smoothly.

So despite a few rare circumstances where this product might not be a good match, ZQuiet is a reliable and effective option to help you stop snoring. With their 30-day money-back guarantee, it’s definitely worth trying it out and hopefully you can finally get rid of snoring problems for good!

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Snoring is a common condition that has long been a popular subject for jokes. Affecting both men and women, close to half of all normal adults snore at least once in awhile. For habitual snorers, though, snoring is far from amusing. Along with being a major annoyance for bed mates who rarely get a good night’s sleep, snoring can have more serious consequences for the snorer. Habitual snoring may be an indication of an underlying health problem, such as sleep apnea. Where sleep apnea is ruled out, years of nightly snoring can still lead to health issues such as high blood pressure and, eventually, a higher risk for stroke and cardiovascular problems.

Physical changes during sleep, external irritants, and lifestyle are all contributing factors to habitual snoring. In most cases, there are effective natural solutions for problem snoring that anyone can try.

Avoid Sleeping on Your Back

Sleeping on your back causes your soft palate and the base of your tongue to fall back into the rear wall of your throat. As you breathe, these structures vibrate and create sound. When you sleep on your side, your tongue and soft palate are in a more natural position that avoids vibration.

To help your body get used to a new sleeping position, try using several pillows placed along the length of your body to act as a comfortable support. A full-length body pillow is also very helpful. Some people attach tennis balls to the back of their sleepwear to wake them up should they roll over on their backs.

Drink Enough Fluids

Nose and soft palate secretions are likely to be thicker if you don’t drink enough water or fluids throughout the day. These secretions can cause snoring. Women should be drinking about 96 ounces of fluids each day. For men, the magic number is 128 ounces.

Remove Allergens

Allergens are common causes for reduced nasal airflow, which leads to snoring. Get rid of dust from overhead fans, carpeting, and bedroom furniture. Pillows are inviting surfaces for dust mites. Every few weeks, run your pillows through the air or ‘fluff’ cycle of your dryer. This will help control both dust mites and other allergens that may be contributing to a snoring problem.

Clear Your Nasal Passages Before Bedtime

Constricted nasal passages squeeze air through at a higher rate that is likely to lead to snoring. Steam from a hot shower right before bedtime helps keep nasal passages open. Spraying nasal passages with a salt water rinse may also help avoid snoring.

Sleep on your side, drink enough fluids, remove allergens, and keep nasal passages clear. These simple changes in sleeping routines and overall lifestyle are often all that are needed to reduce or eliminate a snoring problem.

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One of the most common reasons why you snore is because of blocked air passages. When you sleep, your jaw slackens, which causes the soft tissues at the back of the throat to collapse. As air passes through the restricted passageway, it causes vibration (snoring).

My Snoring Solution supports the lower jaw, which keeps your air passageways open so air can flow smoothly and without vibration. This can substantially reduce snoring and in many cases will completely eliminate it.

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Obviously, there are many benefits to using this jaw supporter. You will sleep better, wake up less often and not bother your spouse (that’s really important in my house – I can’t tell you how many times I used to have to relocate to the guest bedroom in the middle of the night after taking several sharp elbows to the side!). Most people find that the benefits start right away, the first night they use it.

One of the things I don’t like about it is the fact that you have to wear the strap on your head all night long. It’s not uncomfortable per se, but it is kind of annoying to have the pressure on your chin all night. That being said, it’s much better than a CPAP machine (and a whole lot cheaper too). But given how much better you’ll sleep because of it, My Snoring Solution is still worth the minor inconvenience.

The only other advice I would give is that if you have really serious sleep apnea, you should consult your doctor first – the jaw supporter might not be enough to fix your problem all by itself.

Other than that, I think My Snoring Solution is a great way to stop snoring.

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