When we breathe, air passes through the back of the nose and mouth and snoring results from an obstruction in those pathways. The causes of snoring are mainly related to the collapse of part of the air passages where the tongue and upper throat meet the soft palate and uvula (this is the small V-shaped extension of the soft palate that hangs behind and over the tongue at the start of the throat area). If this part of the airway becomes blocked at any point, it will cause vibration each time you breathe in and it is this vibration that produces the glorious sounds of snoring.

There is no single fixed point within the airway from which snoring originates; however, the tongue has more recently been seen as an important muscle in the causes of snoring. Basically, when we sleep muscle tone is more relaxed than when we are awake and we are less able to control the airways from collapsing and produce snoring sounds.

There are several causes of snoring that we can do something about, without the need for potions, pills and implements that can be uncomfortable to use. These causes include over eating, lack of exercise, excessive alcohol, the position in which we sleep, allergies and smoking.

Heavy smoking will cause swelling of the nasal and throat passages and catarrh, so if you cannot stop completely, at least try not to smoke for 4 hours before bed to give your body time to recover. Over eating is perhaps an obvious one to control, as if extra fatty tissue is being added to the throat area (this is more likely in men than women) there is a higher chance that you will snore. In looking for snoring cures, diet alone is not enough, it is time to get out and do a little walking or swimming to help tone your whole body.

Allergies, particularly allergic rhinitis are on the increase and now affect between 10-25% of the population. Rhinitis can lead to congestion in the nasal passages which can be triggered by such things as dust, smoke, pet hair, plants and some cleaners.  Obviously, if you know your triggers avoid them, but you could also try an anti-inflammatory spray to help reduce the symptoms and as a possible snoring cure.

When you consume alcohol, this leads to a greater relaxation of the muscles in addition to the other undesirable side effects you have probably heard about. I am not here to preach, but please do try to leave it around 4 hours before you go to bed.  When we have been drinking heavily, we are also much more liable to sleep on our backs which many people already know is a recipe for loud snoring.

To conclude, there is no magic switch for snorers. Understand your personal causes of snoring then look for snoring cures to improve all our lives!

How can I stop snoring by changing your diet?

Sorry, but there are no known foods that have been statistically proven to alleviate snoring and excessive eating and a lack of exercise are known to cause snoring. However, there are some things you can avoid. For example, dairy products can increase the mucus levels and excessive alcohol is a well-known problem as it can lead to a greater relaxation of the trachea, as may the use of sleeping pills. Smoking can also be a problem as it can lead to congestion and drinking caffeine to respiratory problems.

How can I stop snoring by using specific exercises?

There are several exercises that can be performed over a period of time can help lessen a snoring problem. These exercises tend to rely on increasing the oxygen levels and strengthening specific muscles. Successes have been claimed within as short a period as seven days.

How can I stop snoring by using off-the-shelf fixes?

There are several claims that off-the-shelf products will work and perhaps they do – but only for some. There is no proof that a single item will work effectively for everybody. Some of these fixes involve gum shields that alter the space at the back of the throat by pushing the jaw forward slightly or others that keep the mouth open. There are also products that involve strips or a clip on the nose that keep the passages clear and sprays that help stop the palate vibrate.

It is important to find out what type of snorer you are before spending your money on anything. For example, you may be a “tongue based snorer” where your tongue slips back and obstructs the airway or perhaps a mouth breather where the air being sucked in can create a lot of vibration. Perhaps the latter is because you have a more physical abnormality in the nasal passages or small nostrils that force you to breath through the mouth.

It is hoped the above has given you some ideas to explore in your search for a stop snoring remedy, now you have come to accept that snoring is a real problem but that there are several possible solutions. Do your research thoroughly and if in any doubt consult your physician for advice.

There are approximately nine different types of surgery available and as you probably know, surgery is likely to be expensive, often a last resort and doesn’t always work. The four main surgeries are uvulopalatopharyngoplasty, laser-assisted uvuloplatoplasty, palatal stiffening operations and radio-frequency ablation.

As these surgeries may suggest by the nature of their names, you should first be sure that your snoring is as a result of the soft palate rather than any other cause. Surgery usually involves reducing the amount of the soft palate or removing the tonsils or both. It may also involve the removal of the uvula (the small piece of soft tissue that can be seen dangling down from the soft palate at the back of the tongue).

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If you are a heavy snorer you are unlikely to be popular if you ever have to share a bedroom! Until you realize that you have a problem, you are unlikely to try and do anything about it. A stop snoring mouthpiece is just one anti snoring device that you could use depending on what type of snorer you are.

Firstly, you need to ascertain what causes you to snore. For example, are you a “tongue based snorer” where your tongue slips back and obstructs the airway or perhaps a “mouth breather” where the air being sucked in can create a lot of vibration; which may, or may not be because of an abnormality in the construction of the nasal passages or small nostrils that would force you to breath through the mouth. Stop snoring mouthpieces are one option that may work if vibration is the problem.

A stop snoring mouthpiece needs to be initially fitted/moulded to your mouth and when worn, it acts by keeping the mouth and tongue in the correct position and stopping the vibration. There are two types of stop snoring mouthpieces, one you can mould to fit yourself and the other has to be fitted by a dentist. This “mandibular advancement device” actually moves the jaw and tongue forward by between 0 and 12mm (depending on the specific device), raising the soft palate and thus preventing any blockage of the airways that could lead to snoring.

Be aware of potential problems should you have false teeth, gum disease or any mandibular joint dysfunction in which case you should take professional advice. Other things to watch out for when buying a self-fit device is whether or not there is any sideways movement, and/or the ease of any possible mouth breathing is constricted as this is not always possible with some stop snoring devices!

Stop snoring mouthpieces are just one option and there are other possibilities such as anti-snoring pillows, nasal and throat sprays, other medications and exercises, or perhaps changes to the diet before you even have to consider surgery.

The remedy that works for the individual will differ according to how and why you snore. It is perhaps wise to consult a medical practitioner before you start buying any products. If you don�t like the thought of putting a stop snoring mouthpiece device into your mouth all night, why not think about one of the anti-snoring pillows or another option your are invited to consider is the use of specific exercises.

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If you have ever slept with a heavy snorer you will know how this can affect a relationship. A snorer’s partner will regularly search for answers to the problem, much more than the snorer themselves until they admit they have a problem that needs tackling. One of the suggested aids to ease snoring is a anti snoring pillow.

Snoring is more common in men, but as we age it becomes more likely in men and women. Other factors known to increase snoring include drug use, alcohol, smoking and the way we sleep. Back sleepers are more prone to constant snoring, and to get them to change position for longer than 5 minutes can be impossible. This is where an anti snoring pillow may help.

In your search for an anti snore device, a first option may be an anti snoring pillow, particularly useful for those who don’t like taking pills, inserting devices, using sprays or the thought of having surgery. One type of pillow is placed behind the snorer’s back to stop them sleeping on their backs but more recent ones tend to align the neck, spinal column and head to reduce any breathing obstruction. Some of the anti snoring pillows also vibrate to encourage a change in sleeping position. These have audio detectors that respond to snoring by vibration of varying intensities until, hopefully, the snoring stops. A few of these even have an external audio jack so the snoring can be recorded!

Added benefits of anti snoring pillows can occur because of their orthopedic design. Such benefits include headache and migraine pain relief and the promotion of a correct posture. So not only can anti snoring pillows reduce, and in some cases eliminate snoring, in doing so, they may also improve your relationship with a partner, allow you to wake-up refreshed in the morning and give you a new quality of life away from the worry of waking everyone else up! A useful addition to these pillows is to follow a set of specific exercises that are designed to help stop snoring quickly.

………………………why these No More Snore pages were created!

It affects an estimated 4 million people in the UK alone.

One in four middle aged men are regular snorers and 45% of the UK population snore occasionally.

Four times more males snore than females and by the age of 60, around 50% of men are snorers.

Persistent snorers have been known to reach 90 decibles (around the same as a passing train) while Britain’s Guinness Book of Records reports that Melvin Switzer reached a staggering 92 decibels!

Canadian researchers have found that post-menopausal women are more liable to snore than younger women.

Taken from http://www.gm.tv/index.cfm?articleid=8185

* How often does your partner snoring like 10 trains in one tunnel keep you awake at night?
* How often do you sleep elsewhere?
* Is snoring affecting your relationship?
* Do you hate your partner in the morning?
* Do you wake yourself up?
* Worried about sleep apnea?
* Sound familiar?

Dictionary.com defines snoring as “to breathe during sleep with hoarse or harsh sounds caused by the vibrating of the soft palate”.  If only it were that easy to find a snore remedy! If you have a partner who sounds more like a pneumatic drill or a twelve-carriage train thundering through a tunnel, it doesn’t sound just like a “soft” palate! But why do we snore? No more snore evolved through personal interest and you can see my no more snore story by clicking on the link above “about me” and how we find a snore remedy that worked for us.

So, let’s look at what causes snoring and see if we can help you find a stop snoring remedy.

General consensus is that we are more likely to snore if we sleep on our back and breathe through our mouths. However, this is not always the case, particularly if you have an abnormality in the construction of the nasal passages or small nostrils.

The first thing you must realise is that you are not alone! The problem is increasing and so is the number of people frantically searching for a no more snore solution. Before you try and find a snore remedy, you must first understand the problem. Snoring is normally caused by a blockage of some kind of blockage within the breathing mechanisms and, as the flow of air becomes more irregular, the soft tissues will start to vibrate and result in that lovely sound we have all come to dread.

Unfortunately, there is no one single type of blockage, and therefore no one single solution for the snorer (or for the partner who is looking for a no more snores cure). You can even get a double whammy with two causes come together such as a weak soft palate hitting against the tongue which could be partially obstructing the throat at the same time.

Hopefully these snore no more pages will help you get a good night’s sleep whether you are a snorer yourself who keeps asking yourself, “how can I stop snoring”, or a long-suffering partner! You can try various anti snore devices such as a stop snoring mouthpiece, an anti snoring pillow, a strap that wraps around your head, clips or strips on your nose or even sprays or potions. Any of these options are preferably to surgery (see article) but what worked best for us are the pillows, and particularly the exercises that helped very quickly, in fact, they can help within 7 days (you MUST do them however!)

Note: Although No More Snore endeavours to be as accurate as possible, please be sure to consult your own doctor before using any sprays etc., as they may affect any existing condition. Your Doctor will obviously be able to tell you about the surgeries available to you in more detail.