SNORING..............

Getting into middle age people come across hearing complaints regarding snoring ... Due to which couples lose intimacy... composure, some time even fights. Looking at the seriousness I searched for solutions and found these simple solutions.

After reading the solutions I could see the underlying problem for snoring... I would Like to share this with you as if you see this problem in your near and dear please pass it ...

SNORING IS 100% CURABLE.... LITTLE CARE & CONCERN

Why do we snore?

This one can be quite bothersome, especially for the fact that it is not something one can consciously control. When we sleep the muscles in the back of our throat relax causing them to expand and block the path of air flowing through our lungs. The relaxed muscles because loose and floppy and vibrate as air passages through its path. The vibration of the muscles of upper palate of the mouth and the uvula (the hanging droplet shaped part in the back of your mouth) together causes snoring.

Overweight people and people who sleep on their back are more likely to snore. Also older people are more prone to snoring because of weakened muscles.

Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring.

There are many other effective solutions available.

Lifestyle changes to stop snoring
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring. Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.

Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.

Alcohol. Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.

Bedtime remedies to help you stop snoring

Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

Dry Air. Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.

Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.

Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.

Throat exercises to stop snoring

Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.

Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.

Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
Close your mouth and purse your lips. Hold for 30 seconds.
With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.
Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.


I hope this would help some of us to solve the problem.