Do you or your partner have a snoring problem and have you heard of a stop snoring exercise program as a natural solution? Does it seem as if you will never get a good night of sleep again because you are stuck listening to the freight train roaring through your bedroom and it's actually your partners loud snoring that's keeping you awake? Do you find that you wake yourself up because you're snoring so loudly? It sounds as if you need to learn how to stop snoring for good and finally get the rest you need.

A stop snoring exercise program, shows you how to use just a few exercises which will help to keep your airways open and strong and it will only take you a few minutes each day. You can start doing these easy exercises immediately, to enjoy a silent nights sleep.

Did you know that classical singers have their own exercises every single day to make sure that their airways are clear and strong so that they can properly project their voices? Did you know that if it weren't for these amazing exercises that their voices would sound weak and rough? Now, maybe you're wondering how this can possibly relate to your snoring problem, but you need to know that this is where you will learn to stop snoring because you would be surprised to find out that many classical singers do not snore.

Maybe you know that your snoring problem has to do with an enlarged soft pallet and the tissue in the throat or back part of the mouth. Snoring can also be caused by problems such as polyps in your nasal passages and issues with your septum. But, did you know that in the case of blockages such as stuffy nasal passages and enlarged tissues in the back of the mouth and throat, there are exercises that you can do which will ease the effects of these conditions? Now, what if you found out that you could use exercises from a stop snoring exercise program with the same exercises that classical singers do every single day?

There is a program, called the Stop Snoring Exercise Program by Christian Goodman which can teach you these valuable exercises that will help to keep your soft pallet and throat muscles strong and will also help you to keep your nasal passages clear.

Imagine how nice it will be to be able to go to sleep and stay asleep all night long because you aren't snoring anymore? How good would it be to not have to worry that you will be keeping your partner awake all night because of your loud snoring? A stop snoring exercise program is a far safer alternative than many other stop snoring treatments.

Looking for a sleep apnea remedy? Here are 6 different remedy ideas that you can try:

1. Take care of your health:

a) Lose weight. Even a 10% reduction in weight can reduce or eliminate your sleep apnea.
b) Don't smoke. This relaxes the muscles in your throat and can induce snoring.
c) Don't drink any alcoholic beverages. This also relaxes the muscles in your mouth and throat and can cause you to snore.
d) Avoid taking any sedatives before you go to bed.
e) Perform snoring exercises to strengthen the muscles that are responsible for causing you to snore.

2. Use an over-the-counter solution to open up your nasal passages.

a) Use a nasal strip.
b) Use a nasal dilator.
c) Use a nasal spray.
d) Use a throat spray.
e) Wear a chin strap while you sleep.

3. Make a few modifications to your sleeping habits as follows:

a) Do not sleep flat on your back.
b) Sleep on your side if at all possible.
c) Keep your head elevated.
d) Use a firm pillow.
e) Use a sleep positioner as a wedge to prevent you from rolling onto your back while you sleep.

4. Make a few modifications to your diet as follows:

a) Consume a couple of teaspoons of honey before you go to bed at night.
b) Avoid consuming any dairy products such as milk, yogurt, or ice cream before bedtime.

5. Sometimes you can open up your nasal passages by stimulating your olfactory senses:

a) Apply a vapor rub to your chest before bed.
b) Use aromatherapy solutions.
c) Take a warm steam bath before bed and inhale the warm vapors.

6. Use these other solutions that require medical intervention:

a) Use a mouth guard to help keep your mouth closed while you sleep.
b) Wear a snoring monitor that detects when you are snoring and gives you a gentle jolt to disrupt your sleeping pattern that is causing the snoring.
c) Use acupressure to alleviate the symptoms of snoring.
d) Consult with a medical professional on surgical solutions to stop snoring.

Sleep apnea is a term that is being used quite commonly these days. We hear of a number of adults and children alike who are said to be suffering from this sleeping disorder. So, what is this sleep disease? Well, this really is a medical condition where the breathing of an individual reduces by almost 25% of the normal breathing and at times even stops completely for a period of ten seconds, sometimes even more.

This stoppage of airflow happens when an individual is sleeping resulting in sleep disruption as normal breathing begins only after a snort or a snore and sometimes a sound that resembles choking. The next question would be, what is sleep apnea doing to the person who is suffering from it? Sleep apnea causes the level of oxygen in the blood to drop by 4% and the disturbed sleep pattern causes daytime drowsiness. Furthermore chronic conditions can either be caused or worsened by these types of sleeping issues and these include conditions such as congestive heart failure, high blood pressure, mood swings and disorders and strokes.

Signs and symptoms

Once a person understands what is this sleeping issue is he/she must try to find out what are the signs and symptoms that indicate that this disorder persists in him/her. As this disorder takes place when an individual is sleeping, it is very important for people around you to take a note of your sleeping patterns. One must also be aware of the signals that one gets. Characterized by chronic and loud snoring with gaps and pauses, people suffering from sleep apnea will snore loudly when they sleep lying on their back. Symptoms of this type of sleeping condition also include:

• Headaches in the morning,

• Concentration and memory problems

• Irritability, depression and mood swings

• Urge to urinate in the night

• A very parched and dry throat when first arising

Sleeping Issues in children

As mentioned earlier, sleep apnea is a condition that can affect both adults and children. However, the number of children affected by sleep apnea is fewer in comparison to adults. So, what is sleep apnea in children and are the symptoms in children any different from adults? Well, children who suffer from sleep apnea have erratic sleeping patterns and tend to wet their bed frequently. Some of the other symptoms of sleep apnea in children are:

• Irritability because of lack of sleep

• Hyperactivity

• Trouble concentrating on studies

• Sleeping in unusual positions

• Breathing through their mouth while awake.

Treatment and cure

Knowing what this condition is and understanding its symptoms is the way forward. Understand the signals that your body sends out that normally go undetected. It is also important to know that just because a person snores he may or may not have sleep apnea. This sleeping condition can be confirmed with the help of some tests, physical examinations and sleep studies. Sometimes even family history of this disorder can be contributory to your condition.

However, if you find any of the above mentioned symptoms consult your primary care physician and get your condition diagnosed. Your physician will recommend a suitable treatment after running a few tests and may also suggest that you meet a sleep specialist.

If you suffer from sleep apnea, you should be wearing a sleep apnea mask. You probably already know that the only effective treatment for the disease is a Continuous Positive Airway Pressure (or CPAP) machine. Currently there is no cure for sleep apnea, and if left untreated it can cause serious problems for the sufferer. Those problems include heart disease and stroke amongst other issues. So this is a very serious disease and should be treated.


The CPAP machine blows pressurized air through a tube, and this pressurized air helps to keep the airways open. The interface between the tubing and the user is a mask. There are several types of masks available. Here are three reasons to consider nasal pillows.


1. Claustrophobia. If you suffer from claustrophobia, the larger facial masks may cause you discomfort as they rest in your field of vision.


2. Smallest mask available. The nasal pillows are currently the smallest mask available. They do not interfere with the users ability to read or watch television while wearing the mask.


3. Less likely to break the seal. If you sleep on your side, you are likely to push on your mask and this can cause it to move out of position causing the seal to break. This causes loud air leaks and can result in apnea events occurring. The noise of the air leak can also be disturbing to your sleep partner. Nasal pillows are much less likely to be displaced if the user sleeps on his or her side than any other mask available today.


Of course, the CPAP interface is a very personal thing and each user is different. If you are a mouth-breather, the nasal pillow type of sleep apnea mask is probably not a good solution for you. You should discuss your options with your sleep doctor.

Snoring is a problem that many people face, especially couples. Whilst for most people it can be no big thing, in a minority of cases the noise of someone snoring can cause serious problems. This article will look at some of the problems caused by snoring, solutions to those problems, and a few sources of help.

The most obvious issue with snoring is that it can be a disturbance to your partner, preventing them from getting a good night's sleep. This, apart from being a less than pleasant experience can lead to problems- in a recent survey, a large number of couples reported sleeping in separate rooms so that one partner can have a good night's sleep. Whilst this is a rather extreme solution to the problem, it shows just what lengths a couple can be driven to by chronic snoring. It goes without saying here, that this is a solution not without its drawbacks- even the most understanding snorer is bound to feel rejected when told to leave their partner's bed, and any relationship will suffer with the loss of intimacy that sleeping together regularly can bring.

There are also some forms of snoring which can trigger health problems- Sleep Apnea, for instance, is actually the total blockage of airflow during sleep. This is caused by looseness of the soft tissues in the mouth and throat, and can lead to a number of further issues, such as tiredness during the day, dozing off, and also issues included heightened blood pressure and increased risk of things like stroke or blood clots. As such, it can if untreated become a serious problem indeed.

If you suspect you have Sleep Apnea, or any other potentially serious sleep disorder, the first thing to say is that you should consult your doctor. Some aspects of snoring can be treated, and symptoms alleviated through simple snoring solutions, but if there are underlying problems, they should be examined and diagnosed by a trained professional.

That said, some of the symptoms, and minor issues associated with snoring are very easily treated. Snoring will be caused by obstructions of the airways, either the nose or the mouth, and as such can be corrected. If your issues are postural, an anti-snoring pillow may work well for you - it simply props you upright as you sleep, providing rigid support for you, and keeping the airways clear. If your snoring is more tied to narrowing or blockage of the nasal passages, then a nasal strip placed across the bridge of the nose can help to keep the nostrils open, and allow air to flow unimpeded as you breathe, bypassing the soft tissues of the mouth which are the source of the sound of snoring.

The other source of obstruction can be a tendency for the jaw to hang open, putting pressure on the throat. If that's the case, then this is easily solved by a jaw supporter, which looks like a headband and simply holds the jaw closed as it would be when you are awake, thus preventing this slackness from happening.

Similarly, the problem may be the position of the tongue. If it's lolling back when you sleep, that too will cause a blockage in airflow. If that's the case, then a mouthguard, something which can be moulded to the shape of your mouth like an athlete's gumshield, will gently hold the tongue down and forward where it'll be out of harm's way.

As you have seen, for every type of snoring, solutions can be found,, which will have you and your partner enjoying a good night's sleep once again.

If you suffer from sleep apnea, you should be wearing a sleep apnea mask. You probably already know that the only effective treatment for the disease is a Continuous Positive Airway Pressure (or CPAP) machine. Currently there is no cure for sleep apnea, and if left untreated it can cause serious problems for the sufferer. Those problems include heart disease and stroke amongst other issues. So this is a very serious disease and should be treated.

The CPAP machine blows pressurized air through a tube, and this pressurized air helps to keep the airways open. The interface between the tubing and the user is a mask. There are several types of masks available. Here are three reasons to consider nasal pillows.


1. Claustrophobia. If you suffer from claustrophobia, the larger facial masks may cause you discomfort as they rest in your field of vision.


2. Smallest mask available. The nasal pillows are currently the smallest mask available. They do not interfere with the users ability to read or watch television while wearing the mask.


3. Less likely to break the seal. If you sleep on your side, you are likely to push on your mask and this can cause it to move out of position causing the seal to break. This causes loud air leaks and can result in apnea events occurring. The noise of the air leak can also be disturbing to your sleep partner. Nasal pillows are much less likely to be displaced if the user sleeps on his or her side than any other mask available today.


Of course, the CPAP interface is a very personal thing and each user is different. If you are a mouth-breather, the nasal pillow type of sleep apnea mask is probably not a good solution for you. You should discuss your options with your sleep doctor.

How do you stop snoring? That is a question that a lot of people are asking right now. If no one else asked this question, I bet your partner you sleep with every night ask it. If you have ever woken up with a sore arm and you didn't know what happened, I'm going to tell you. Your partner was hitting you while you were asleep.


There are a few solutions for snoring that you can try so your partner can get some sleep and you don't have to wake up all bruised up. These solutions are simple and there are not hard to do, if you want to quit snoring continue reading this article.


1. Try sleeping on your side instead of sleeping on your back. If your partner has ever woken you up and told you to turn over because you are snoring too loud, it's probably because you were lighting on your back. What happens is the soft palate in the roof where your mouth closes up your throat and shuts off the air causing you to snore louder and louder.


2. If you're finding it hard to sleep on your side one trick that I have found to work for me is putting a pillow behind me while I sleep. This will prevent you from rolling over on your back while you sleep. Make sure the pillow you use is big enough to stop you from rolling over on your backside.


3. There are several devices you can use that will prevent you from snoring. Devices such as earplugs, mouthpieces, chin straps, and all natural sprays. Although these devices may work for some people, they may not work for you. But, it won't hurt to give them a try.


There you have it, 3 tips to quit snoring. Now, if anyone asked you how do you stop snoring, you will be able to explain to them how you done it. If you follow these tips or find a better way to solve your snoring problem, your partner will be glad and so will you, because you won't have to wake up all bruised up.

Fast-paced lifestyles often lead us to ignore the simple things. This includes the good and the bad. One danger in this is that we tend to disregard health problems that can be dangerous. Untreated illnesses can worsen and lead to greater trouble.

What's an Apnea?

An apnea is a pause in breathing. In sleep apnea, these pauses happen during sleep, and can be caused by physical or neurological causes. The breathing gaps can happen 5 (mild) to over 50 (severe) times in an hour.

The most common sign of sleep apnea is snoring. This normally happens when the tongue falling down into the throat causes problem. Other sleep apnea symptoms are:

· Restlessness during sleep

· Frequently waking up

· Gasping or choking

· Difficulty sleeping

· Morning or night migraines

· General fatigue and sleepiness throughout the day

While this disorder may appear harmless, it does have long-term effects on the sufferers. Because the breathing is impaired during sleep, it can cause problems to the brain. They also tend to feel tired and unfocused even if they appear to have gotten hours of sleep. This is because the quality of their sleep is very poor.

Available Treatments

CPAP, or Continuous Positive Airway Pressure, is one of the most common treatments recommended by doctors. It is a mask fitted over the nose, or the nose and mouth, which provides a steady stream of oxygen. This helps the wearer keep breathing even when there are obstructions in the airway. It is also shown to prevent the airway itself from collapsing.

Some patients tend to complain that the device is difficult to wear and causes difficulty sleeping. Others simply say that it is not effective for them. There are CPAP alternatives that are available in the market. Some of these provide a version of the CPAP method with greater variation in the air pressure.

The BiPAP (Bilevel Positive Airway Pressure), also called VPAP (Variable Positive Airway Pressure) has two different settings for air pressure. These correspond to the patient's every intake and release of breath. More customized is the APAP (Automatic Positive Airway Pressure), wherein the wearer's every breath is monitored so that the air pressure is changed correspondingly.

Other than these air pressure devices, there are oral and dental devices that prevent the tongue from falling into the throat. These hold the jaw forward to help the airway. These may cause problems with the position of the mouth, so it is advisable to see a doctor to recommend or custom-fit the correct one.

Problems with Lifestyle

Simply changing sleeping position can help relieve the sleep apnea symptoms. Elevating the torso, lying on the stomach, or sleeping on the side helps prevent the tongue from falling down the throat and obstructing breathing.

Losing weight and stopping the intake of medicine and alcohol can also significantly reduce the symptoms. Excess fat can block airway while taking substances may make the muscles too relaxed in sleep.

Indeed, with the complications that this disorder can give, it's much recommended to catch this disorder before it can cause serious problems. Know what works best for you.

Let's face it; where there's an ailment, there's usually a herbal remedy capable of curing it, and that goes for snoring as well. Irrespective of what you may believe, snoring is without a doubt a problem which shouldn't be taken lightly. Not only does snoring affect the quality of your sleep, but it can also be downright annoying to others.

Of course, snoring can be caused by several things, but the most common causes include:

* Sleeping pill abuse
* Alcohol
* Caffeine
* Nasal congestion
* Sleeping on your back

Due to the seriousness involved, there are now several different remedies available on the market, all of which claim to be capable of curing the problem. However, while some do in fact live up to their claims, many others fail miserably.

One of the main problems concerning the various home remedies is that they don't focus on the big picture, but instead, they only tend to focus on one specific problem at a time. For example, some remedies focus entirely on the nasal passages, while others may only focus on relaxing the throat. Unfortunately, if you want to treat the condition successfully, you need to know exactly what's causing it.

As far as herbal remedies are concerned, most are based on a totally natural approach, in which case a person will be required to make certain lifestyle changes. Only then would you be able to benefit fully from taking actual herbs.

Once you are ready to begin with a herbal remedy, you'll notice that Ginger is considered to be the number one herb in terms of treating a soaring problem. This is largely because Ginger promotes the secretion of saliva which in turn helps to soothe and relax the throat. Many herbalists also recommend that you include some honey, because not only does it also help to soothe the throat, but when the two substances are combined, they're known to relieve the symptoms of a cold as well.

Yet another very popular herb used for treating snoring problems is Yam. This works in very much the same way as vitamin C, in at it is also known to help soothe and relax the throat. If however, your snoring is due to blocked sinuses, then you should also consider using one of the available herbal nasal sprays which are known to open the nasal passages.

You can be rest assured that there are some excellent herbal remedies available which can certainly help to eliminate the cause of your snoring problem. This is because, herbal remedies usually focus on tackling the actual problem, rather than only masking it, as is the case with many OTC treatments. Furthermore, another huge advantage of herbal remedies is that you don't have to worry about any possible side effects.

How serious can snoring be, right? Probably to many of us, surgery may seem to be an extreme method to control or cure a person's snore. But when the snoring is negatively impacting a person's life and he has resorted to try all other options, surgery may be the only method that will work for him.

Snoring can cause mountains of problems for people and in some serious cases, it has even been known to break up relationships. Why? The reason being the snorers' partner cannot cope with the incessant lack of sleep due to the snoring by the partner. This in turn causes strain to the relationship and soon enough the accumulation of such frustrations may erupt thus causing breakups. This is only one of the problems and other problems may include health issues and cause sleeping disorders.

There is a number of medical surgeries offered to cure or stop snoring which can be very effective. Here we will discuss the common four :

Tracheostomy or Tracheotomy
This surgical procedure makes an opening in the neck through to the trachea or windpipe through which an indwelling tube may be inserted. This is very distressing for the patient who needs to be reassured that the tube is open and that sufficient air can pass through. Not only that, the tube needs to be suctioned frequently to keep it free from mucous and other secretions. It can be a very frightening experience to undergo a tracheotomy.

Uvulopalatopharyngoplasty or UPPP
This is a surgical procedure that involves the removal of palatal and oropharyngeal tissue that may be causing an obstruction to the airway. It is this obstruction to the airway that causessnoring in the first place so with the obstruction gone, the snoring should be cured too.

Laser Assisted Uvuloplasty
This procedure, as its name suggests, makes use of lasers to remove the uvula and any tissue causing an obstruction to the airway, without affecting the tonsils or other lateral tissue.

Cautery Assisted Palatal Stiffening
In this surgical procedure, the palate is deliberately burned or cauterized, often by laser, in order to stiffen it to prevent vibration. The uvula and mucosa are often also removed. This is reported to be the most painful of all of the surgical procedures with a lengthy recovery period.

So which method should you go for? It all depends on your condition. You must consult with your doctor to explore which of these procedures give you the highest chance to cure yoursnoring.

It is important though that surgery should always be the last option to be considered after all other options have been explored thoroughly. Bottomline is that surgery afterall still carries a certain element of risk and it should only be undertaken if the doctor advises so.

Sleep apnea affects millions of people every night. Many have found that there are devices that dramatically decrease their symptoms and allow them to be more alert and rested during the day. If you suffer from apnea, you'll want to investigate the following two devices developed to alleviate the symptoms of this potentially debilitating condition.


First off, what is sleep apnea? It is the condition that occurs when during sleep; the airway becomes blocked or collapses. Generally then the person will awaken with a snort, or loud breath. This can happen many times during the night. The disrupted sleep pattern causes poor sleep quality, and tiredness during the day is often the result. Many people have this condition and not know it. Often their spouse will notice the person snorting awake, and snoring.


The first device is the CPAP (continuous positive airway pressure) machine. CPAP machines blow continuous air into the airway to keep it open. The three principle parts of a CPAP machine are the mask which fits over the patient's nose and mouth, the hose which carries air from the pump to the mask, and the pump. Many times the air pumped to the mask will be humidified so the throat of the patient will not dry out. CPAP machines are quiet, but many people find the mask uncomfortable or embarrassing.


The second apnea device is the TAP (Thornton adjustable positioner). This device is fitted into the mouth and holds the lower jaw forward in relation to the upper jaw. This positioning keeps the airway open. The benefits to this device are: it is less expensive, less bulky, and possibly easier to use.


The right sleep apnea device for you will depend on many factors such as the severity of your condition, and just what you're comfortable wearing.

One of the most common causes of snoring is the wrong sleeping posture. It is funny how a lot of people aren't already aware of this, and it is even funnier when you consider that you can stop snoring by correcting your sleeping posture.


It is a fact that sleeping flat on your back allows the flesh of your throat to relax, fall backwards, and block the airway. To prevent snoring, you absolutely have to stop lying on your back in this manner; instead, you have to concentrate on lying on your side when you sleep. This way, you can avoid the relaxation that causes the vibration which results in the snoring. And if you are having trouble making that happen, try and think of Grandma's walnut-in-a-sock anti snoring cure. Read up on it: it works all the time.


Snoring has several causes and it is important to determine the underlying condition before you can get the best snoring treatment. There are many ways to stop snoring, but doctors, dentists, and other medical health professionals are always reluctant to start a stop snoring treatment before they know exactly why you are snoring. A misdiagnosis could cause you to take the wrong medication for curing snoring, and then you condition could be that much worse off.


Even people who do not normally snore could start to snore when they have a common cold or sinus infection. Snoring is caused by congested nasal passages that do not allow air to get through. When your nasal passages are congested with mucus, you cannot get air through when you are sleeping. As a result, the little air that gets in rasps against everything in the way and causes the loud snores.

There are a many different|various reasons an individual|person begins to snore. Regardless of the reason, people just like you simply|just want to know about the best stop snoring remedies. The results of snoring can be extremely unpleasant, restless sleep, frequent headaches, an angry and tired spouse and not being able to concentrate are just a few of them.


You can put an end to the suffering tonight and start sleeping better. Before you decide on some drastic surgery, why not try and resolve your snoring problems naturally. There are a few great products available that can help you to eliminate yours, or your spouses snoring problem.


If you usually sleep on your back begin to train yourself to switch over to your side. I love to sleep on my back but my wife does not like it when I do since I have been known to wake the neighbors. That little hanging thing in the back of our throat called the uvula relaxes and restricts the airway causing load noises to erupt out of the mouth. Sleeping on your side gives the airway more opening since the uvula is not hanging down on the back side.


You can also buy expensive pillows designed to stop snoring or pile up a few regular pillows to elevate your head which may help to keep the throat a little more open hence reducing the amount of noise you make. I for one can never seem to get comfortable enough to get a good nights rest with all those pillows though.


I have found a great informational book that teaches 24 very powerful stop snoring remedies that when used properly virtually eliminates snoring. And it does not take all 24 exercises to work. Many people, myself included, found relief after using three or four of these great methods. They work and this stop snoring help works fast.

Nearly everybody snores. Snoring is a nasal block that occurs while sleeping and is very common. If you are suffering from a common cold or other nasal impediment, then some amount snoring is nearly unavoidable.

However excessive snoring is a medical problem that needs to be examined and treated appropriately. In fact, excessive snoring is a common symptom of sleep apnea in which an individual actually stops breathing for a few seconds, numerous times throughout the night. This can lead to a heart attack or stroke. Needless to say, this situation needs to be remedied right away.

But assuming that a sleep apnea isn't the problem, what actually causes excessive snoring?

It has been shown that being overweight makes excessive snoring more likely. Cigarette smoking and alcohol consumption also contribute to the occurrence of excessive snoring. And, not surprisingly, asthma and any sort of nasal infection will make any snoring even worse.

If you happen to be near an "excessive snorer" you may notice a sudden loud noise, or more commonly, that the mouth is open and there is a continuous loud noise at a volume that makes it nearly impossible for anyone nearby to sleep.

So, how do you stop snoring excessively?

First, understand that excessive snoring can be treated by a doctor. Your sleep pattern and position has a large impact on how much you snore. If you sleep on your side, snoring can be greatly reduced or even avoided. Excessive snorers generally sleep on their back with their mouth wide open. Your doctor may advise methods of keeping your jaw shut, such as by using a "sleep genie" in order to avoid snoring.

If excessive snoring is still a problem, then surgery may be required.

So, how do you know if your snoring remedy is working? If you share your bed with another person, ask them to help you keep a journal of how often you snore and what your body position was. Keep this journal every night for a period of several weeks to observe any changes.

Once a sleeping aid or course of treatment has been prescribed for you, keep another journal in which you describe the results. Has the snoring gotten better? Worse? Do any sleep positions work better than others? Does a device to keep your jaw shut at night actually help?

If you are taking medication, keep a record of what you take and when. Is it helping the symptoms? Are there any side effects? Keep track of when side effects occur and how severe they are. Having this information handy will help your doctor prescribe the treatment that best addresses your overall health.

Setting up journals like the ones described here is easy to do. You can use a paper worksheet, a computer word processing program, or even a spreadsheet program like Excel.

You owe it to yourself to take an active role in managing your own health. Excessive snoring is nearly unbearable for anyone who is near you when you sleep, and you need to use every tool at your disposal to make sure you resolve this problem.

One of the worse and "terrifying" noises that you could possibly be hearing is a loud snoring noise. And the snoring sound keeps you awake while the snorer is sleeping like abear. Do you have someone just like this at home? Even if you think that the person besides you sleep fine (because you are getting no sleep at all) often she/he will wake up even more exhausted and irritable.

At first glimpse, snoring is just something that keep you up at night. You are wrong! Because of snoring, you might experience: high blood pressure, no sex drive and a low level of concentration. Some research also discovered that people that experience snoring are more likely to have heart attacks and even strokes, so snoring should be taken care of rapidly.

What can anyone do to stop snoring? Bellow you will find 4 stop snoring cures to help you out:

1. To put an end to snoring or only reduce it, you can mix water and honey and drink the mixture before going to sleep. This mix will make you sleep better.

2. Some of the times you might snore because of sleeping on a couple of pillows. You should use only one pillow to sleep and see if your snoring stops after a couple of days. When you sleep with many pillows under your head you are stretching your nasal passage and snoring comes in.

3. Have you heard of snoring therapies that are very powerful for stopping snoring? If you have real issues with snoring, you should go and see a doctor and ask her/him to tell you about snoring therapies. Don't worry because it's not something hard. The idea is that this could stop your snoring and that is what you want, right?

4. If snoring is bothering you you want to avoid meds that have antihistamines, because they "help" your snoring All the medication which have antihistamines are bad, so avoid taking such medication. Most of the pills that produce sleepiness are bad, so you want to consult a specialist and address the snoring problems that you have and he/she will give you medication that makes you feel good.

Many people wonder how to prevent snoring, either for themselves or for the person they're trying to get some sleep next to! Snoring can be a serious issue if it's causing a chronic lack of sleep, which can lead to a host of health problems. This includes daytime sleepiness, irritability and mood swings, brain damage from a consistent lack of oxygen, and even death in some cases. So it's important to learn how to prevent snoring before it becomes and issue that gets out of hand and you find that your insomnia is literally killing you - or the person trying to sleep next to you!


Losing Weight is Part of How to Prevent Snoring

No one likes to hear that they're overweight and chances are no one wants to know that their weight problem is what is causing their snoring. However, losing weight can be a crucial part of how to prevent snoring. How so?

Sometimes an overweight person can experience what is called sleep apnea, where the extra weight on the back of the neck pushes down on the airways and causes one to choke or gasp for breath. We confuse these sounds with actual snoring, but sleep apnea is a serious condition that needs to be treated. Some have suffered serious health consequences because of it, and if you are overweight enough that you are experiencing sleep apnea then chances are you are having other health problems due to your weight as well. Part of how to prevent snoring is keeping those airways open and clear so that you don't make those sounds of snorting, choking, gasping and wheezing.

Another reason that weight loss is part of how to prevent snoring is that someone that is overweight may also notice that their sinuses begin to collapse, which causes snoring. We don't often think of excess body weight as causing problems with our sinuses and our breathing overall, but this is what happens. So as painful as it may be to hear, if you're overweight you might want to consider a good diet and plenty of exercise as part of your plan of how to prevent snoring.


Watching How You Sleep is Part of How to Prevent Snoring

If you've been shopping around for snoring relief for some time, you may have noticed certain products such as snore pillows and nasal strips and might have wondered if these actually work. For many, they provide quite a bit of relief from snoring and can be part of how to prevent snoring in the first place.

Snore pillows work by cradling your head and neck so that they're in perfect alignment; this keeps your head from falling back and your mouth from falling open so that you breathe through your nose and not your mouth. Since snoring is usually caused when one breathes through their mouth, this can stop it before it begins. Nasal strips also gently pull your nasal passages open from the outside so that you can get more air in through your nose. This too keeps you from breathing through your mouth.


All of these methods that keep your mouth closed and your nose open are part of how to prevent snoring.

If you're looking for other ways in how to prevent snoring more permanently, you can approach your dentist as well as your medical doctor. Sometimes it's the way the mouth and jaw are formed that causes one to snore, and your dentist can take a mold of your jaw and fit you with a mouth guard that will help keep you from snoring.

Snoring is a common sleep disorder that affects more men than women. Men over the age of 40 as well as being overweight are most prone to snoring. Snoring by itself has no immediate threat to your life, but leaving it untreated for a prolong period can pose severe health complications in for you and your spouse. Most common effects of snoring is the drop in energy level throughout the day, or day time fatigue. Snorer are also known to be easily tired than those who do not snore. Although right now there are many cures and remedies to help you stop snoring, some of them can be expensive and some potentially risky.

How do you effectively prevent snoring?

Snoring mouthpieces, CPAP machine are popular ways to prevent your snoring at night. But bear in mind that these devices can make your sleeping somewhat uncomfortable, also it is costly to own these machines. Whilst it prevents you from snoring, you could be losing sleep throughout the night due to not being able to sleep comfortably. And thus lead back to the same problem as when you are snoring. Another way is to undergo surgical procedure that will help elimintae your snoring. Costs and most notably the risk factors involved should be carefully calculated first before deciding this drastic course of action.

There are other natural remedies that are known to have successfully prevented snoring. Simply by changing your life style, or practicing the stop snoring exercise that aimed at tackling root cause can help with your snoring. There are advantages of these treatments as they are generally cheaper and more permanent compared to surgical procedure or snoring aides.

Why do I snore?

Major reason why people snore is because of a blocked nasal pathway, thus needing them to breathe through the mouth at night. Given that snoring is a telling sign of breathing problems, how you open up your nasal pathways before sleep and throughout the day can definitely help in preventing snoring. Try avoiding certain type of foods before you sleep. High fat dairy products such as a glass of full fat milk are knonwn to clog up your nasal passage; therefore avoid taking any of these products before bedtime will generally help you breathe better at night. You should also avoid drinking any full fat soy milk products. Opt for skim milk or none-fat alternatives instead.

Alcohol and cigarettes consumption right before sleep will also contributes to your snoring. These substances are a type of relaxant. Consuming them before bedtime will over relax your muscles in the mouth area excessively; thus causing a relaxed tongue to drop into the throat and hindering your proper breathing path. Leaving you to snore excessively throughout the night.

Essential oil also helps prevent snoring. Place a jar of marjoram oil and leave the cover open in your room at night will help you breathe easier. Alternatively, place a drop or two directly below the nostrils also promotes better breathing pattern. Consult an aroma therapist to find out which blend of essential oil can help you prevent snoring.

Another simple home remedy is the softness of your pillow. Try sleeping on a firmer pillow or sleeping without a pillow at all and see if it help with your snoring. Elevated head will help you unblock or unclog your nasal pathway.

Many people are claiming that they have gotten a tremendous amount of relief from their snoring by using what is called a snore pillow. What exactly are these and how are they different from regular pillows? How can they help alleviate their snoring? Why can't you just use a regular pillow in the same way?

There are many different brands and varieties of snore pillows on the market today, but most work on the same basic premise. Many cases of snoring happen when you are sleeping on your back and your head falls a bit below your neck, causing your mouth to fall open. This means that you are now breathing through your mouth rather than your nose, and the air passing over your throat and mouth cause all the tissues and membranes to dry up. When they're dry, they vibrate when you breathe; causing the sound we refer to as snoring.

A snore pillow works by keeping your head and neck in proper alignment and not allowing your head to fall back this way. It may not seem like much - it's not rocket science, after all - but this can help tremendously when you are looking for some relief from snoring.

Most snore pillows work because they are made of dense, thick foam rather than regular feather pillows. Snore pillows therefore don't lose their shape the way regular pillows do, and are able to keep your head and neck cradled throughout the night. This is one of the reasons that regular pillows, or even a few regular pillows, just don't work as well when it comes to keeping you from snoring. The weight of your head will eventually cause the regular pillows to lose their shape, and your head falls back, your mouth falls open, and you begin snoring.

Many people have also found that because of this additional support offered by a snore pillow they have less aches and pains in their back and shoulders when they wake up. Their neck is not holding the entire weight of their head all night and they have less stiffness and soreness. Their back also usually experiences some relief as it is not typically as tense from being in a difficult position all night.

So while you might think about purchasing a snore pillow for your snoring alone, consider its other benefits as well. If you're prone to neck, back, and shoulder pain in the morning, your snore pillow may work wonders for these problems as well!

If you're confused by the different types of snore pillows out there, remember that most work about as well as others. They usually have a small indentation or cup shape in the middle that helps to hold your head in a proper alignment. Many come with covers that zip up and that are removable so that you can put them in the washing machine. This is important because most snore pillows are made from a type of foam that cannot be washed, the way you can put many regular pillows in the washing machine.

There are some that are designed specifically for those who sleep on their side as well as on their back, and these just have a slightly different shape on the edge which helps you to stay comfortable when your face is against the pillow. Whatever model or brand you choose, chances are you'll get at least some relief from a good snore pillow. If not, you may want to talk to your doctor or even your dentist about other options, long-term and permanent, for your snoring.

What Are The Effects Of Insomnia?

Insomnia is a disorder that affects millions across the world. We know we are losing sleep but very often we do not realize the other effects of insomnia that can ensue. If you are experiencing sleeplessness you need to be aware of how it is affecting your life and your health as well as your interaction with others. The best way to stay informed is to discuss your symptoms with a doctor who can evaluate your health and offer you ways to improve your sleep/wake cycles.

An important fact to keep in mind is that insomnia is actually a symptom and not a separate condition. Finding the source of your sleeplessness is the best way to resolve the issue. Discussing your sleep problems with a doctor also means keeping them informed of other things in your life that can have an impact on your health or stress levels. Reducing the amount of stress in your life may have a large impact on insomnia and its effects.

* Irritability: We've all experienced irritability at some time or the other. Not getting enough sleep leaves us feeling cranky and more than a little frustrated. As a result of which we scowl, growl and interact poorly with others.
* Depression: One of the more serious effects of insomnia, depression can also be the cause that started it. A lack of sleep can leave us feeling helpless, out of sorts and also weak. Caught up in these emotions we can easily become depressed.
* Impaired Memory or Judgment: When our mind has been deprived of rest and the ability to recover sufficiently from absorbing information, it begins to falter. Your ability to focus enough to make decisions and your ability to create and remember memories may be delayed or may become frustratingly difficult.
* Response Time Delays: When we're driving, walking or doing other activities that require focus we don't react as quickly as we would normally. Without enough rest the mind and the body do not react in sync or register changes that need to be made to avoid getting hurt.
* Drug Dependency and Alcohol Abuse: Both of these problems are associated with insomnia. In desperation insomniacs try many methods to resolve the issue on their own. Alcohol may be used for its hypnotic effects which make it easier to drift off and drugs may be used to force the user to sleep without a natural sleep/wake cycle (or to achieve better concentration and energy levels where meth and cocaine are involved) being present. It's far too easy to abuse these methods and therefore abuse of these substances can become a problem for insomnia sufferers. The problem only worsens when the substance is required to get to sleep.

These are only a few of the effects of insomnia. Along with these, diseases such as diabetes, cancer and heart disease can also be triggered off by chronic insomnia. When the lack of sleep goes on for long periods it can even cause the sufferer to prematurely age. Sleep is a necessary part of life. It gives us the ability to not only properly rest but also digest the information we've taken in that day and regenerate tissues that have degraded over the course of the day. If you feel insomnia may be a problem, it is imperative to seek the necessary help as soon as possible.

Every night around the world, millions of people go to bed knowing that their much needed rest is going to be shattered by someone snoring. There are many ways to alleviate this problem but if you want to stop snoring naturally you will find there are some things you can do to help. We will look at how changing your sleeping position, maybe loosing some weight or avoiding certain foods and drink can really help save your relationships and to get a decent nights sleep. Hopefully you will realize by reading this article that you can avoid the need to resort to drugs, sprays or even surgery to alleviate your snoring.


The first thing to try is changing your sleeping position. Quite often people will find that just by sleeping on their side instead of their back they can stop snoring naturally with no other means. Try wedging a pillow beside your body or sewing a tennis ball into the back of your night clothes to stop yourself rolling onto your back whilst asleep. This is so easy to do but maybe not effective if you're also overweight.


Loosing excessive weight is also another way to stop snoring naturally as it has been shown that overweight people often carry some of this weight around their chest and neck. This causes pressure on the muscles in those areas resulting in the increase chance of snoring. Of course one of the best ways to loose weight is to exercise and this will also help to alleviate snoring in other ways.


Exercise will not only help you loose weight but will also have many other health benefits. Regular exercise helps strengthen your heart and lungs, things that can help your body to help itself to stop snoring naturally. Obviously your diet can also help with your exercise program but did you know that the food you eat can also have an effect on making you snore?


It may be that you react in such a way to certain foods that when eaten shortly before bedtime can make it more likely that you will start snoring. Keeping a check on what you eat and how that affects your snoring can help you find out if this is the case, but a more likely culprit is drinking alcohol.


Alcohol relaxes the muscles in your throat and by doing so often results in you snoring even if you normally don't or if you do, makes you snore even more loudly than usual. Sorry to say, but if you really want to stop snoring naturally it may mean no more than cutting out that glass of wine late in the evening!

Cures for snoring abound, and you can go online or walk into any pharmacy or retail store and see problems dozens of items that promise to help you stop snoring. But before you try some harsh chemicals or decide to that some type of invasive and risky surgery is the answer, you might want to consider a natural stop snoring remedy. There are several that are available and that have yielded good results for those that have used them.


As an example, you may not consider it to be a natural stop snoring remedy, but have you thought about quitting smoking? Smoking is one of the worst things you can do to your body overall, but is also a leading cause of snoring. It dries the throat and mouth, and causes congestion in the lungs. Many smokers have a hard time breathing when they're awake, much less when they try to sleep! So it may not seem like a natural snoring remedy since you won't see it in a health food store, but smoking cessation is one of the most natural ways you can find to help your snoring.


Another natural stop snoring remedy you might try is anything in the form of an inhaler or spray that will coat your throat and your tongue. Dry air passages in the back of your throat cause more snoring as your breathing causes the membranes in your throat to vibrate more then they are dry. Additionally, when your nose and nasal passages are plugged, you're more likely to breathe through your mouth. Any natural snoring remedy that contains menthol or eucalyptus oil will probably do the trick, and these clear your sinuses for several hours.


Additionally, keeping your room comfortable, well-ventilated, and at a good humidity level is also helpful. Putting a vaporizer or humidifier in your bedroom may not seem like much of a natural snoring remedy, but many people report that it does make a difference. And, your doctor will probably tell you that a great, all-natural stop snoring remedy that anyone can try is to lose weight. Excess body weight puts undue pressure on the neck and sinuses, cutting off air flow during the night. Many overweight persons have reported great results with their snoring after losing even just a few pounds, so it's definitely a remedy worth trying!

More and more research is showing that getting enough sleep, once considered an indulgence available to a fortunate few, is really quite vital for both our mental and physical well being, as lack of sleep effects can be deadly serious. A pair of new studies suggest that chronic poor sleep boosts your odds of dying early, which is worrisome enough without the results of a third study that found more than half of older Americans aren't getting the amount of sleep they need.

The first study, conducted by an association of experts, found that death rates were higher among those who had what's known as fragmented sleep - more transitions between the known stages of sleep.

Over the 8 year study period, those with more fragmented sleep had a risk of death that was 5% higher than those who slept peacefully.

The two transitions most closely linked to increased death risk were the wake-to-non-REM and REM-to-wake shifts in sleeping stages.

Until this research, there had been little work in the area of sleep fragmentation, though one study found sleep-disordered breathing, a contributor to sleep fragmentation, brought an increased risk of premature death.

Still it's impossible to tell what underlying conditions might be behind these types of sleep disturbances.

Those who are ill, for example, might have disturbed sleep patterns, but is this the cause of their problems, or the problems the case of the fragmented sleep?

The second study, conducted by the Penn State College of Medicine, looked at subjects with insomnia who slept less than 6 hours and found they were at an increased risk of death compared to those who slept longer.

The work involved almost 2,000 men and women who were first examined in a sleep lab and then followed for over a decade.

Here's what they found - males with insomnia who slept from 5-6 hours a night had five times the risk of death as opposed to those who slept 6 (or more) hours each night.

Women with insomnia also had a higher risk, though the numbers didn't reach a statistically significant level.

Earlier work in this area has linked less sleep with health conditions such as high blood pressure, as well as other risk factors for cardiovascular disease.

The third and final study presented at SLEEP 2009 comes from the University of Virginia in Charlottesville, and was based on a survey of more than 1,500 adults over 60.

This work found that less than half the adults in this age group are getting the recommended eight hours of sleep each night. Only 61% reported it took them less than 15 minutes to fall to sleep.

Subjects who had depressive symptoms, were unmarried, black more educated or earned more experienced poorer sleep, reporting that they felt less alert during the day.

While medications to treat insomnia are sometimes an option, better, more effective results come from cognitive behavioral therapy - helping patients to recognize what's really keeping them from sleep and develop strategies to deal with these stressors.

Relaxation techniques can also be helpful for getting people to relax enough to go to sleep, or return to sleep if they wake during the night.

The largest population based study on sleep finds 6 to 8 hours a night seems to help people live the longest.

If you find that you're having trouble getting enough sleep, mention this to your doctor so that other health problems or side effects from medications you take might be ruled out first.

You'll also want to make an effort to establish a healthy sleeping routine, choose a comfortable, sleep-inducing location, and practice relaxation techniques to help you ease into a relaxed, restful, ready for sleep state to avoid those worrisome lack of sleep effects.

One of the cornerstones of good health is that of adequate and restful sleep. Many people are fortunate, not to have problems sleeping but for others who regularly toss and turn at night, insomnia is a huge recurring problem. It need not be so.


There are many things that you can do to aid sleep, here are just a few:
Ensure the basics are covered, is the bed comfortable, make sure you are not too hot or cold and especially make sure your feet are warm. Feet usually get cold first and can then wake you up.


Embrace the dark, with thick blinds or curtains or even cheaper an eye mask. Sudden changes of light can wake a light sleeper, so if your bedroom windows are near a road and prone to traffic get your eye mask ready and ear plugs if noise is a problem.


Make sure you have a regular bedroom routine, which promotes relaxation, so out goes the strenuous exercise and cups of coffee just before bed. If you must have a hot drink, think hot milk or herbal tea, caffeine is a well known stimulant as the body takes a while to process it, near bedtime is not advised.


A bath and relaxing music can get you in the mood for a deep refreshing sleep. The body likes routine, so regular bedtimes can help promote sleep if you can arrange your schedule.


Finally, worry is one of the major reasons for disturbed sleep; coping with stress can leave the body tense and your brain fretting over your problems while you are desperate for sleep.


To help with this, talk over your problems with someone else, if you don't wish to with a friend or family member; try a helpline which is anonymous. Sometimes talking about your fears out loud can help you sort through things and get it in perspective. A quick solution is to write down your problem/worry and burn the paper, symbolizing a quick solution, it also is a great visual aid to go to sleep on.


Credit : Donna Houston

Memory foam is special for its resiliency and ability to contour to every curve of your body for comforting, even support. It is temperature sensitive and will recover to its original shape. It also has the distinctive property of relieving any pressure and has been developed into many products such as pillows, mattresses, cushions, pads, and son, in order to benefit millions of users worldwide.


Memory foam however is not a commodity and not all them are created equal. As a general rule of thumb, you should try to avoid the really inexpensive mattresses or pillows you will find on the market.


Memory foam mattresses are also great for college because they can help a student stay healthy. The toppers also help to keep one's spine in proper alignment, which helps the muscles and ligaments supporting the spine to stay healthy and receive the necessary blood flow that is so important for them. It is remarkable for its ability to mold itself, using either pressure or heat a combination of both, into the shape of whatever rests upon it. The better quality foams will soften when heat is applied, just like the heat of a human body. It is specifically designed to relieve pressure, and that's what it does best.


Memory foam mattresses can be used with a simple mattress cover, or they can be used to incorporate additional layers of fiber and other support materials. Some retailers will even offer a combination of memory foam and enclosed coils in the same mattress. These special mattresses can very comfortable while offering better support, particularly around the lower lumbar back area. You can purchase them from regular brick and mortar stores, as well as online.

Falling asleep is not a one-step thing. There are many stages in the sleep cycle, and different processes occur in each one. In science's continued search of the true purpose and meaning of sleep, many answers can be found in the stages. Of course, why the stages even exist is another quest in itself, but thankfully it is not something that we have to worry about.

When we are awake, our brains are using a type of wave known as the beta wave. This enables us to think quickly and operate the way we need to. The first stage of sleep involves a transition from beta waves to alpha waves, which are a little slower and can be achieved through simple relaxation even when not going to sleep. It is also during this stage that the hypnic jerk can occur, in which the brain misunderstands muscle relaxation as falling, and causes the limbs to move suddenly.

Stage two is an interesting stage, as it has two unique features that no other stage has. The first is the sleep spindle, which is a quick, rising increase in the amplitude of brain waves. The second is the k-complex, which involves sharp drops and rises in amplitudes. More theta waves (the next type after alpha) are present throughout the brain now.

Stage three introduces the delta wave, which is even slower than theta. This stage is what most people consider to be deep sleep, and it is here that one cannot be woken up easily. Stage four is identical to stage three, except delta ways are more pervasive in different parts of the brain.

All the stages heretofore have been NREM, or Non-REM sleep. The last stage is REM sleep, which stands for rapid eye movement. REM is also known as paradoxical sleep, because the type of wave present is the beta wave, which is the one present when we are most wide awake. REM sleep is the most important part of sleeping, as that is when the brain does the most recovery. One's body also becomes paralyzed in REM sleep, as dreams occur mostly in this stage, and if the body was not paralyzed, there would be nothing to stop people from acting out their dreams. Therefore, even if you are having a nightmare, you will not move around in real life, contrary to what is portrayed on television shows.

Many sleep problems and conditions are not deadly and only pose a minor inconvenience. Sleep apnea, however, is not one of the disorders that should be taken lightly. Sleep apnea is a sleeping disorder where your body forgets to breath during the night and it is possible to have a mild case and not even be aware of it.


For those people that have minor conditions of apnea it is usually not a problem and more of an inconvenience. If you have a more serious case though, every night could be your last if you don't take precautions. There are medications you can take as well as paraphernalia you can wear to make sure you breathe throughout the night and for those with serious conditions, they must do this. Most of us don't think twice about being able to get a good night's sleep but for those with apnea, sleeping is a little more difficult.


Some of the symptoms of sleep apnea are waking up tired each morning, being drowsy during the day, having headaches in the morning, and waking up throughout the night and feeling like you are gasping for breath. If you have any one of these, you may suffer from some degree of sleep apnea.


One of the common ways a person figures out that something is wrong is if another person who sleeps in the same room notices that something is not right with the way you sleep. If you sleep alone, you need to pay attention to how you feel when you wake up every morning and whether you are experiencing any of the symptoms over a long period of time. It is always good advice to see your doctor if there is any doubt about the quality of your sleep.


Another option is to see a sleep disorder center and have some tests done. They will be able to analyze your sleep and tell you if there is a problem. Many people seem to brag that they only need a handful of hours sleep every night and although not everyone is the same, getting enough sleep is extremely important for all of us without exception. Getting too little sleep puts stress on your body over time and can be extremely detrimental. Checking with a doctor if you are not sleeping enough is wise so that you can make sure you don't have something serious like sleep apnea.

It is not in any way interesting to be in the same room with a person that snores, the level of closeness or the amount of love shared between the two parties becomes insignificant when it comes to dealing face to face with snoring. It does not matter if the person snoring is your mother, spouse, friend or even the love of your life - it is very annoying and irritating to sleep in the same bedroom with a snorer. In fact, I can not stand being in the same house with such an individual.

Through the intervention of scientists that are carrying out unending researches to eradicate the snoring habit, some devices have been produced to help snorers all over the world. And some of the best devices to stop snoring are listed below:

1. Nasal Dilators

This is a device used to open up the passages through which air enters and flows out of the nose. it is fabricated from either plastic or coil of stainless steel.

2. Pillows to Stop Snoring

These are special pillows produced to help the snorer position himself or herself rightly so as to avoid snoring. When an individual sleeps in the wrong position, the out flow and in flow of air through the respiratory tract is hampered or restricted bringing about snoring. So, the pillow is designed to solve this problem.

3. Snore Balls

To a snorer, it is very important to have the right sleeping posture and the best position to sleep is by the sides. When someone prone to snoring sleeps on his or her back there is always an increased tendency to snore while sleeping. This is the actual reason for the snore balls; a tennis ball, golf ball, or even a base ball can be used. All you need to do is place it at the back, so that whenever you try to sleep on your back, the sharp pain experienced will make you do otherwise; causing you to remain on your sides. This is painful but very effective.

4. Nasal Strips

These are strips put into the nose to keep the flow of air constant. In this case there is a free constant flow of air through the nose to every part of the respiratory organ making it easy to breathe, hence there will be no snoring. This device is also utilized by athletes during exercises or competitions.

5. Throat Spray

The throat spray is a combination of natural components mixed to produce a special spray which the snorer can use before sleeping on his or her throat to eradicate snoring. But one has to be very careful about the throat spray since an excessive use of it can cause more harm than good.

6. Sleep Position Monitor

It is very clear that to stop snoring, a person must always adopt the habit of sleeping in the right position. If this is not adhered to the habit can not be eradicated. The best sleeping position is by the sides. The sleep posture monitor releases a sharp beep whenever the person attempts to sleep in the wrong position. This instrument is not the best choice, especially if the person trying to stop snoring does not live alone, because the beeps will disturb his or her room mate.

Apart from the natural factors like sleeping position or restricted air flow through the respiratory tract; there are other factors that causes snoring medically, so, the best option is to carry out a medical examination first before choosing the method of treatment. What ever treatment is prescribed, follow the prescription strictly and the snoring will be overcome.

Both the young and old people snore. Snoring is annoying and most of the time you will find that it can be prevented with a stop snoring home remedy which can cure the most common problems associated with snoring. Here are some tips on ways to help stop snoring using natural methods and they can be done tonight.


Locating the problem?

The most effective way to find the right stop snoring home remedy is to first locate the reason of your snoring. But first you need to determine how severe your snoring is because if you have sleep apnea you will want to see doctor and get treatment. The following tips are great for light to moderate snoring.


Tip 1 - Weight And Snoring - If you are overweight, you may have more fat around your neck that is blocking your airways at night, this blockage causes the snoring. The best thing for you then would be to find a healthy diet and exercise plan that will help you loose weight. Not only will you become fitter but you will find that your snoring will reduce dramatically.


Tip 2 - Sleeping Position - One of the best stop snoring home remedy that I can offer you is to try and change your sleeping position. Did you know that by lying on your back you increase the chances of snoring at night? Try falling asleep on your side or stomach at night. It is much harder to snore in these positions. A little trick is to use a pillow on you side to prevent yourself from rolling onto your back


Tip 3- Stop Or Reduce Your Alcohol Intake - Do you have alcohol at night? Did you know that drinking alcohol, relaxes the muscles in your throat. The muscle in you throat needs to be tight so that the air does not escape. So if you drink the stop snoring remedy for this is an obvious one-stop drinking. Although it may not be easy for everyone to stop drinking, you can find ways to cut back or quit with the help of a specialist.

Not every stop snoring remedy will be right for everyone, but if you keep on persisting to find the solution and are willing to make some lifestyle changes you will find one. And remember that if you have severe snoring please visit a doctor for a consultation.

Whether your spouse has been snoring for years or you've recently developed the problem yourself, you don't have to live with snoring. There are a number of simple ways to stop snoring so you and your spouse can finally get a good night's sleep!


Snoring can be a symptom of a health issue or just an annoying habit, so be sure that you see a physician before trying any of these home remedies. You'll need to rule out dangerous medical problems such as sleep apnea. Once you've been cleared by a doctor, though, there are a number of healthy lifestyle changes that can also significantly impact your snoring habit.


First, if you're on the heavy side, it's important to lose any extra weight. Obesity can contribute to serious health issues such as sleep apnea, but it also narrows your airway, causing you to snore. Loosing weight can help you stop snoring (and reduce the risk of other medical problems). Remember, it's important to get the weight off safely, through a program of exercise and healthy eating, rather than a crash diet. You're more likely to keep the weight off and you'll stop snoring along the way to a healthier you!


Second, it's essential to always treat nasal congestion promptly to prevent snoring. When cold or allergy congestion obstructs your nasal passages, you're more likely to breathe through your mouth-which can make you snore! But by treating your congestion, you're able to breathe through your nose again, reducing the likelihood you'll snore. Stopping snoring can be as easy as that!


Another basic stop snoring method is simply to abstain from alcohol, sleeping pills, and other depressants before going to bed. These depressants work on the nervous system, relaxing your muscles-including your airway. Once relaxed, the tissue in your throat can partially block your airway, making breathing difficult and your snoring even louder. All you have to do is avoid depressants like alcohol at night; you'll be surprised by how much this reduces snoring!


The last stop snoring tip is in many ways the most basic, but it can be harder than it sounds. If you're trying to stop snoring, always sleep on your side. When you sleep on your back, your tongue partly obstructs your airway, causing you to snore. Simply sleeping on your side eliminates this obstruction, allowing you to breathe easily and prevent snoring. However, people tend to change positions during the night, making staying on your side seem practically impossible. Don't despair, though; there are actually snoring prevention aids to help you sleep on your back. One of these, the Snore Stone T-shirt, keeps you on your side with a simple but effective method: The T-shirt has pockets in the back filled with tennis balls. When you roll onto your back, the tennis balls are so uncomfortable you roll immediately back to your side.


So regardless of whether your snoring is a result of frequent congestion or a tendency to sleep on your back, there is a way to stop snoring. Try as many of these snoring prevention tips as you can; just one can help reduce your snoring habit, but trying several at once is practically guaranteed to help you stop snoring at allow you and your spouse to get a solid 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.

Nearly 90 million Americans suffer from snoring-approximately 40% of men and 25% of women. Snoring can severely affect the sleep patterns of both the snorer and his or her bedmate. They can find products to help stop snoring. As common as it is, snoring is a serious sleep disorder that can significantly impact a person both socially and medically. Luckily, snoring need not cause people to suffer endlessly; there are effective treatments for the disorder. Let's investigate some of the methods known to help stop snoring.


There are many healthcare providers and clinics that specialize specifically techniques to help stop snoring. Nearly every city has a sleep clinic that will monitor sleep patterns and provide treatment options can help stop snoring. Ask your doctor for help in finding these clinics or practitioners. In addition, there are a number of tips to help stop snoring that don't require a visit to the doctor.


It is helpful to understand the anatomy of a snore when considering how to stop snoring. Snoring occurs when tissues in the mouth and throat vibrate against one another. The tongue, uvula, and soft palette are most often the anatomical culprits. As you breathe, your airway contracts, causing the soft tissues in your throat to partially obstruct the airway. The vibrations that are created as air passes through are snores. Complete, although temporary, obstructions of the passageway leads to sleep apnea, a potentially fatal sleep disorder.


The first set of tips to help stop snoring relate to the position in which you sleep. Experts recommend that you sleep on your side to minimize snoring. Snoring is more likely to occur if you are sleeping on your back because your tongue is more of an airway obstruction. If you have trouble staying on your back, put a tennis ball-sized object in a pocket attached to the back of your pajamas. The ball should make sleeping on your back so uncomfortable that you don't! Sleeping on an incline, with your head higher than your feet, also helps to keep your airway open, thereby minimizing snoring. Place bricks under your bedposts to create an incline (pillows don't work because they simply kink your neck, potentially causing more snoring).


In addition to changing the position in which you sleep, making healthy lifestyle changes can also help stop snoring. Excess body weight adds pressure to the airway, increasing the chance of obstruction and snoring. The consumption of alcohol and certain medications can also increase the likelihood of snoring. These drugs relax the muscles of your throat and mouth, causing snoring. To help stop snoring, avoid alcohol and relaxant drugs four hours before you turn in. Smoking is also a no-no for those looking to kick the snoring habit. Smoke damages the respiratory system, including your nasal passages, which can lead to swelling, obstruction of the airway, and snoring.


The next set of tips that can help stop snoring relate to curbing nasal congestion. Snoring can sometimes stem from a person breathing through his or her mouth instead of the nose because of nasal congestion. If you feel unusually stuffy, have your doctor check for any newly acquired allergies. Taking a decongestant or antihistamine, using a humidifier in your bedroom, or trying an over-the-counter saline spray before bed can help minimize congestion.


Finally, there are devices that can help stop snoring. Your dentist or doctor can help find an anti-snoring mouth guard. These devices hold the teeth together, thereby keeping the lower mouth from becoming too relaxed. A neck brace or whiplash collar can also help stop snoring by keep your air passage open.


Some people may find that just one of these tips does the trick and helps you have a snore-less night. Other people may need to use a combination of tips, while still others may have to resort to a trip to the doctor.

Do you have a loved one that is keeping you up all night because of their snoring? If so do you want to know how to help stop their snoring? Well firstly you need to determine the causes for the snoring. It is not hard to find the reasons for the snoring, but you will then need to look at all the different ways you can learn how to help stop snoring to find the right cure for them.


Things to look at

* Look at your loved one life style and daily habits. Are they overweight? People who have excess body fat are more prone to snore that people who don't. Getting more exercise and watching the food that they are eating and drinking can help. Alcohol, drugs and smoking all contribute to the snoring problem. If they can cut these things from their lives, they may be able to reduce or learn how to stop snoring.


* Another problem could be high blood pressure or trouble breathing while sleeping; this is may be sleep apnea. This is a condition that they need to consult a doctor about.


* Start your investigation on by changing the sleeping area that they are in. Look at how many pillows they use. Try one pillow since more pillows will change the shaped of the nasal passages. If they are congested though, they should still elevate their head to prevent snoring. Get them to try different sleeping positions such as on their stomach, in this position they are less likely to snore. There are also anti-snoring pillows available, although these do not work for everyone.


* Medication can also be another reason for the cause of snoring depending on what the medication is. Many antihistamines and sleeping medications will cause snoring. If allergies are the problem, then a consultation with a doctor will help solve this problem


Possible solutions

Possible solutions on how to help stop snoring are nasal strips are some of the best products they can use to stop snoring and they can be purchased over the counter. By opening up the nasal passages many people are able to reduce the amount of snoring that they do at night.


Snoring may be annoying, but if your loved one has trouble breathing at night or find themselves stop breathing while they are snoring, they will want to consult a doctor who will then refer them to a sleep specialist that will be able to better help with you problem.

Snoring is a regular problem within marriages. Most of the time, you don't pay much attention to it. If you snore heavily, it can lead to sleep apnea. It's not surprising that divorce is common among couples who strive to keep up with their spouse's sleep apnea.

How can snoring affect your marriage

Heavy snoring is among the main reasons for interrupted sleep. When you snore heavily, you probably suffer from sleep apnea which causes you to wake up several times during the night. Your spouse is not spared as their sleep is disturbed by your loud snoring. The sleep efficiency for both of you drops drastically. That's why both of you wake up feeling sluggish and depressed the next morning.

If the problem persists, eventually your spouse will move to another room to sleep alone. Subsequently, it will lead to a hostile environment and a cross-fire conflict. Sleep deprivation can strain your marriage if you don't take action to remedy the problem.

You can improve your marriage with these simple stop snoring steps. But you should consult your doctor for medical opinion especially if you suspect you are suffering from sleep apnea.


Elevation Can Reduce Snoring

Elevation helps to keep your air passage open by preventing your throat from relaxing. At the same time, it improves your respiration through the night. The end result: less snoring. You can do this in three ways.


1. Sleep on two pillows


2. Use only one flat pillow and raise the entire head of the bed 4 to 6 inches by placing bricks under the feet and the head of the bed.


3. Use rolled towels on one side of your head


Lose Weight Can Stop Your Snoring

Overweight people snore more often. Overweight people usually have larger neck circumference, which promotes snoring. You can prevent snoring by losing just 10 percent of your weight. A combination of diet and exercise can help you to lose weight and reduce the possibility of snoring.


Quit Smoking To End Your Snoring Woes

Cigarette smoke and other irritants block your nasal passage and makes your throat tissues swell. This may lead to snoring.


Stop smoking can reduce snoring by decreasing mucous buildup at the throat. This makes the throat less irritable and less obtrusive.
You also have more oxygen in your lungs for better breathing.


Snoring can turn your marriage upside down. It robs you and your spouse of the sleep that both of you deserve. That creates frustration and resentment between both of you which can affect your marriage. So, act now to prevent snoring from wreaking your marriage.

Are you driving your spouse insane with your snoring, or is your partner doing that to you? If so, you’re not alone. About 40% females and 60% males snore once in a while. And 23 out of every hundred people suffer horrible from constant snoring.

You know as well as I, it’s not just the irritation of staying awake night after night or the shame of waking up again and again from your spouse’s nudging. You know that not getting enough sleep is frankly life threatening.

You know that it can be life threatening when you loose focus driving in heavy traffic or crossing street.

It’s also life threatening because your whole emotional and physical balance will suffer. Nerves breakdown, stroke, and heart-attack are only three examples.

But most likely you are aware of this and have tried several things to cure the snoring, with very limited success.

To be able to cure your snoring, you must know what causes it.

There is only one underlying cause for snoring. There are always some kind of blockages in the breathing passages, which make the airflow irregular.

The irregular airflow causes the soft tissues in the breathing passages to flap. And that flap causes the snoring sound. It’s like a door slamming in and out in a wind.

The noise becomes really bad when the soft palate (a flexible part of the back of the roof of the mouth) also begins to vibrate. Sometimes, if the soft palate is weak, then the tip of it will bang down on the tongue (which may be dropping into the throat at the same time) like a bongo drum.

It can be very complicated to cure snoring despite the fact, it only has one main cause. The reason is that the blocks vary so much. And what’s worse, most people have more than one type of block, causing their snoring.

Here are just few examples of what can cause your snoring…

2) Weak tongue also falls into the throat and block it. This is very common if you sleep on your back but can also happen when sleeping on your site.

2) The tongue often falls into the throat, when it is too weak, and blocks it. This may happen even if you sleep on your side.

3) If your jaw is tense, then it may press on the breathing passages and narrow it. You are probably not aware of tension in the jaw muscles till you manage to relax it.

4) I mentioned the soft palate before. If it is weak, then it will flap around more easily and make the snoring sound. Notice that most of the time, the soft palate is not too big. It’s too weak.

4)The Soft palate may be too weak and not firm enough and will lay too close to the tongue, making it very easy to flap around and make the irritating snoring sounds.

6) Finally, anything that builds up in your throat will work as a dam for your breathing passage. The most common dams are fat or cigarette tags in the throat or allergy in the nasals.

6) Anything that might gather in the throat, like fat or tar from cigarette smoke, will narrow the throat and cause snoring.

These are only 6 common blocks but there are many more.

Of course there can be endless other kinds of blocks in the breathing area.

The real question is; how can we eliminate these blocks?

So How Can You Get Rid of the Blocks That Cause Your Snoring ?

I guess when you look at it, it’s just a common sense. I’ve found that you can train this part of your body like any other part. Working out the breathing passages.

Using few exercises, each focused on one area in and around your throat, will remove ANY block you have. No matter what’s causing your snoring.

You’ll get your whole breathing passage in shape!

Training the tongue will strengthen in and by doing that, prevent it from dropping into your throat when you sleep.

Loosing up your Jaw muscles stops it from pressing on the breathing passage. You’ll be amazed how much more easy your breathing will be after you train your jaw muscles.

This is only small example how you can exercise your breathing passage.

How much effort you want to put into this is up to you. Training for as little as 3 minutes will do the trick.

For even quicker and better results, commit to 7-12 minutes a day and see what happens. The results are permanent, so once you’re cured, you never have to do this again.

I recommend committing to 7-12 minutes a day for quick, permanent results. After you cure your self, you never have to do the exercises again.

It’s nothing as joyful for me as opening my email program and read the emails from my clients. Most of them are simple thanking me for giving them their life back. At least giving them their sleep back. I hope I receive one from you soon.

The most pleasurable thing I do is reading emails from people who have used the exercises to successfully cure their snoring.

If you want to learn more about these exercises and try some out for FREE, then You can find the exercises program I developed and has helped so many people to stop snoring here...

http://www.TheStopSnoringExerciseProgram.com

Can Stop Snoring Exercises Stop Your Snoring?

Snoring aids, snoring devices and surgical procedure are the most common treatments to cure snoring. The drawback of these aides and devices are usually they are very expensive, especially if you’re using the wrong cure to your snoring. Worst still, sometimes these aides doesn't work, or it only temporarily stops your snoring. On the other hand, there are some inexpensive ways to help your snoring. Usually by practicing stop snoring exercises it will help you change the way you breathe, subsequently enhancing your intake of air throughout the night. This is important because having insufficient air intake and a blocked nasal passageway are the most common reason why we snore. The focus of these exercises is on strengthening your muscles around your mouth and tongue area. It is simple yet efficient, as well as being more lasting than a snoring device.

Firstly before you consider any device and aids, it is recommended to find out if you are unknowingly causing your own snoring. Aside from understanding that blocked nasal passageway will cause you to snore at night. Some substance such as alcohol and smoking also plays a part in causing snoring. These substances are known to cause your muscles to relax too much while you sleep, and thus weakening your mouth muscles when you sleep. Start by limiting your smoking and alcohol intake before you sleep, see if helps your snoring to stop. If it doesn't, then stop snoring exercises may be able to help you.

What is stop snoring exercises?

As mentioned earlier, stop snoring exercises will help strengthen your jaw, tongue and throat. Reason your jaw, tongue and throat can cause you to snore is because when we sleep, weak and relaxed tongue can accidentally drop into your throat, which will then block your breathing. These exercises make sure that even when you sleep, your tongue and jaw will stay in its natural and healthy position.

These exercises also helps open up the throat all the way up to the nose while preventing the tongue from falling back into the throat whiles your sleep. Not only these exercises are easy to learn and practiced, you can even do it anywhere and nobody will notice that you’re doing it. The essence of these stop snoring exercises is similar to those exercises that singers use to warm up their voice prior to performing.

On top of the stop snoring exercises, being overweight is a big cause of snoring. It is recommended that you have daily exercise routines; this will help you to lose weight, on top of that you will live healthier. Eating right, exercising on a daily basis will soon change your sleeping habits and pattern. You get better sleep and wake up feeling fresher, you and your spouse will also notice a big difference in your snoring within weeks.

Exercise to stop snoring is most likely the best way to begin before considering over the counter products or complicated surgical procedures. Stop snoring exercises is simple and effective, if it worked, you and the rest of the household will be able to get better night sleep.

Most of us get disrupted while sleeping at night. Some of us are light sleepers while some of us wake up to use the bathroom at night. If you can figure out how to deal with these disruptions, you will be able to handle your awake hours better.Hence, if you are a snorer it might become very important for your to find some tips to stop snoring that you can follow on your own. This will hopefully cure your snoring problme or give you a better outlook on the way you sleep.

Below are some tips that you can follow to help you stop snoring. Please take note that one of the main reasons why people snore is simply because they are not getting good quality sleep at night.


Get Good Sleep

The best tip to stop snoring is to get good quality sleep. Getting good sleep does not only prevent snoring, it's good for the body as well because lack of sleep results in the weakening of our immune system. Sleeping is when our bodies repair itself and builds up resistance to attacks. You should have regular sleeping times and have undisturbed sleep as much as possible. Having these you will be better able to follow other tips to stop snoring on your own.

Also note that the majority of people who snore sleep on their backs. Hence, try not to sleep on your back and try to sleep on your side. This will help you stop snoring on your own.

Try not to consume alcohol before you sleep because alcohol tends to make you snore more. Alcohol relaxes the muscles of the body more so than normal sleeping does. Since your muscles are more relaxed while under the influence, the back of your throat begins to collapse more rapidly then when sober. This can be one of the root causes of why snoring occurs for an individual.

Finally, people who breathe through their mouths tend to snore while they sleep. Sometimes we breathe through our mouths because our nose if blocked especially when we have a flu or cough. Please ensure your nasal passages are clear before sleeping. Nasal strips can aid you in this while sleeping although sometimes it takes getting used to because of the slight discomfort level.

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.