After the end of a long day, we all want nothing more than to drift off to sleep and stay sleeping peacefully for the whole night, waking up recharged and revitalized. But some nights, no matter how exhausted our bodies (and minds) may be, we lie there awake, or if we are lucky enough to fall asleep, it is a fitful, light sleep.

If this sounds familiar to you here are 10 ways for to do everything in your power to give your body the quality sleep that both requires and deserves.

1. Do not stimulate your mind with electronic devices before bed. This means turn off the television, the DVD player and the computer. Any light-emitting device like these stimulates the brain to make you more mentally alert, even if your body is tired. Instead, do something by candlelight. Read a few pages of a book. But turn off the electronics!

2. In addition to all of the other health benefits that go along with it, exercise early in the day will be a great way to get your body to want to rest and rejuvenate come night time. Even a brisk morning stroll can help regulate your sleep schedule.

3. Take a good, hard look at your sleeping conditions. Try to maintain fresh air. Make sure that the blankets are not scratchy, the pillows suit your needs, and that the room is sufficiently dark. It all seems obvious, but not many of us conscientiously set up our bedrooms to provide the ideal sleeping environment.

4. Cut down on caffeine!!! You may think it is common sense to avoid coffee before bed, but remember - some teas, sodas, and chocolate all contain large amounts of caffeine, and will keep you stimulated much more than you may realise!

5. It may seem like a good idea to have a nightcap or a glass of wine before bed to ease your mind and help you drift off more easily. It's true, alcohol is a system depressant, and may help you to initially fall asleep. But what happens is that in the middle of the night, after the body has digested the alcohol, your body will crave more and this may cause night time awakenings that you might not contribute to your drinking.

6. Do you always feel like a cigarette before bed? I won't get into all of the reasons here why avoiding that would be a good idea! But nicotine is a powerful stimulant that you are putting directly into your bloodstream. Not a good idea if you want a good night's sleep.

7. Try to keep a routine, weekdays and weekends alike. I know it's hard, but your body actually thrives on routine. If you go to bed at the same time every night, you can actually train your body to expect to drift off at that time. The length of time it will take you to fall asleep will begin to become less and less as you establish a routine.

8. Avoid spicy foods for dinner - keep those for lunch! Spicy foods can significantly raise your internal body temperature, confusing your body, which tends to lower in temperature before you drift off to sleep.

9. Do indulge in Grandma's old standby - she knows a thing or two!! Warm milk contains an amino acid that slows down brain activity. Other goodies before bed are herbal teas of chamomile, valerian, fennel, or lavender, all known for their relaxing properties.

10. Write it down - all of it. Get your thoughts out on paper so you don't sit in bed going over everything in your head. All of these thoughts of the day if unacknowledged may have kept you awake whether you were aware of it or not. Knowing that you acknowledged them oftentimes is enough for you to set them aside until late... like in the morning... after a great night's sleep!

One thing you can always depend on about snoring is that it will have a dramatic effect on your life and the lives of your nearest and dearest. As you will be well aware you need your sleep to recharge your batteries and stay healthy,if your sleep is disturbed by either you or your partner, then it's time to take some steps to find a natural snoring treatment to cure your snoring.


Here are seven stop snoring treatment tips to get you started


1. Stop Smoking - various chemicals in cigarettes and cigars can irritate your throat tissue this has the knock on effect of resticting the airflow down the throat giving you breathing difficulty and causing you to snore.


2. Lose Weight - Being overweight is a common cause of snoring, it sounds simple but if you lose some weight you may find your snoring stops naturally.


3. Adjust Your Sleeping Position - You will find that if you sleep on your back you will be more likely to snore, so why not try sleeping on your side or your stomach it might just make the difference and stop your snoring.


4. Drink less Alcohol - Alcohol relaxes you, which is nice but it also relaxes the muscles in your throat causing you to snore. Try not drinking alcohol at all or reducing the amount you drink most of all in the evenings and that might just stop your snoring.


5. Stop Eating Before Bedtime - If you eat just before bedtime the food you eat does not get digested properly, the result is a build up of pressure in your stomach which starts you snoring. The best way to avoid this is to simply eat earlier in the evening this gives your body more time to digest the food and can prevent you snoring.


6. Reduce your milk consumption - Stop drinking milk or reduce the amount you are drinking as it causes a build up of mucous in your body,
this results in the narrowing of your throat and nasal passages causing you to snore again.


7. A Taste Of Honey - Honey is a great natural way to clear your airways, all you need to do is make yourself a cup of tea laced with honey. If that does not appeal to you then just have an apple coated in honey it might just stop you snoring.


So as you can see a few simple changes to your lifestyle or diet can finally stop your snoring for good and that means at long last you and your partner can get that undisturbed and peaceful sleep each and every night.

Is your snoring becoming a problem for you or your partner (or even other people in your household)? If so, these three tips may help get rid of the problem for you.


Sleeping Position

Sleeping on your back can make a snoring problem considerably worse. Often sleeping on your side or your stomach will improve it or even make it go away completely.

Your partner might elbow you in the ribs to make you turn over, but that's probably not the ideal method to use.

There are quite a few specially designed pillows that encourage your body to sleep on its side, making it less likely that you'll roll over on your back while asleep. You may want to investigate these pillows to see if they may be for you.

An old-fashioned, but effective way to avoid sleeping on your back is really quite simple. Put a tennis ball in a sock and pin it to the back of your pajamas. If you roll over in your sleep, the discomfort will make you automatically move back to your side.


Food and Drink

Alcohol is a common contributing factor to snoring. It causes your throat and neck muscles to relax, leading to a blockage of the airway. The effort to breathe through these blocked passages can cause snoring.

If you can't stop drinking alcohol entirely, try to avoid drinking it for at least 4 hours before going to sleep. This will give your body time to process it and decrease the chance of snoring.

If you're allergic to any foods, they can sometimes lead to snoring as well. The allergic reaction can cause inflamation in your throat, again causing a partial or complete blockage of the airways.


Excessive Weight

When you are overweight, you often have fatty deposits around your neck and throat. This can lead to your airways being blocked while you're asleep, leading to snoring.

Think of it like this - if you have a double chin, that extra tissue presses down on your throat while you're lying down.

Obviously, the solution to this problem is to lose some of the extra weight you're carrying around.

These are far from all the causes of snoring, but they are 3 of the more common ones. As with all health-related issues, you should always consult with a health-care professional to get their informed opinion before taking any drastic measures.

If you go online looking for a snoring remedy, you'll find more than you could ever count. It seems as though everyone and their grandma has a sure fire snoring remedy, but the truth of the matter is that unless you know the cause of your snoring it can be hard to cure. For example, in many cases people's tongues get in the way while they sleep. Instead of rolling over to the side of the mouth, the tongue can sometimes have a tendency to position itself in the back of the throat. When this happens and you breathe in through your mouth, it vibrates and causes the annoying snoring sound. If this is the case, changing sleeping positions can put a quick and easy end to the problem. Some people, however, can roll around all night and still snore. For them, mandibular advancement splints may be needed, which can cost upward of $3,000.



If you're a smoker, however, the best snoring remedy may be to quit. When you smoke, your throat gets weakened and excess mucus can gather in your airway. The two can combine to cause snoring, which can only be cured by kicking the habit. In other cases, overweight people may need to lose weight to sleep soundly (and softly) at night. When you're obese, the fat around your neck can put pressure on your throat and cause snoring. The only way to fix that problem is to hit the treadmill.



Quite possibly the most common snoring remedy, other than changing sleeping positions, are breathing strips. Affordable, comfortable and easy, these go over the bridge of your nose when you go to bed. They gently pull open your nasal passages and encourage you to breathe through your nose, rather than your mouth. Just be careful when you take them off, sometimes it hurts!

Snoring means noisy breathing through the mouth or nose during the time one is sleeping. If you are a quiet sleeper, the unhindered air will pass from your nose and throat to your lungs silently. For others with blocked nose, something disrupts the flow of air and the base of the tongue restricts all the breathing. So it is basically the soft tissue in your upper palate or throat that gets in the way of breathing and starts vibrating. This leads to snoring.

Causes for snoring

While you are sleeping, your throat tissues and the muscles in your mouth relax including the soft palate and your tongue. Air from outside moves past these relaxed muscles and tissues. As a result, the relaxed tissues vibrate every time you take a breath and that results in instant snoring. There are other cases, which leads to severe snoring. Individuals who possess an extended uvula and are obese frequently have a snoring tendency. However other factors of snoring include deviated or crooked septum in one's nose, minor congestion illnesses and large amount of alcohol consumption.

Aftereffects of snoring

Snoring can become really dangerous at times. It is often either a symptom of Apnea or even lead to Apnea in severe cases. Apnea sufferers are not only diagnosed as depressed but also suffer from lack of sleep and frequent exhaustion. Sleep apnea caused from snoring raises your blood pressure, leads to stroke, heart attack and death and even reduces the flow of oxygen to the brain.

A close research also proves that snoring often leads to diabetes. So to avoid problems like heart trouble, increased blood pressure, sudden stroke or even death in extreme cases, you should immediately consult the doctor.

Treatments associated with snoring

There are some common treatments for snoring that promise complete cure within a few days. Some common medical treatments for snoring include continuous positive airway pressure [CPAP], oral devices [including dental appliances and lower jaw positioners] and surgery. CPAP consists of sleeping with an air mask that will help to maintain continuous air pressure in the throat. However, a wide range of dental appliances, oral devices and lower jaw adjusters are available in the market to alleviate snoring.

The surgical treatments for snoring include Thermal Ablation Palatoplasty (TAP) that treats snoring and various other types of sleep Apnea. The types of TAP include: laser-assisted uvula palatoplasty (LAUP) and radio frequency ablation (or "somnoplasty"). You should visit the doctor to know which treatment will be best for you. While for snoring, the soft palate and uvula are reduced, for obstructive sleep Apnea, the base of the tongue is reduced and for chronic nasal obstruction, nasal turbinate is reduced.

Take actions against snoring to lead a happy and healthy life.