Preventing Snoring Can Be as Simple as Changing Your Sleeping and Breathing Patterns

The key to solving any problem is figuring out exactly what is causing the problem. The problem of chronic snoring is no different. Knowing what causes snoring can help you find relief and better sleep and better nocturnal breathing, which ultimately means better health. And getting rid of that annoying night-time noise will allow your family members--especially the person you sleep with--to get better sleep as well.

Like most other conditions, snoring can often be prevented. So it’s best to identify and deal with the problem early on. If you are close to becoming a snorer yourself or if you know someone who shows signs of developing this condition, you should probably read on and implement some of these suggestions.

Snoring occurs when collapsible parts of the throat meet. Then, during breathing, when air passes into the throat, vibrations are produced that create the noise we call snoring. And why this condition occurs at night is not a mystery.

While it is true that we breathe 24 hours a day, we snore only when our body is totally relaxed. Thus, it is often advised that snorers try to maintain a somewhat tensed sleeping position until they reach a state of deep sleep when their body is totally relaxed.

If this doesn‘t seem practicable, you can try to prevent snoring by learning to sleep on your side. When you do this, it tends to widen the passage through which air passes during breathing. This passage is more closed off--thus creating a better environment to set up the vibrations of snoring--when you sleep on your back because your head falls back. Additionally, your lower jaw is encouraged to fall open, creating a space where the tongue can drop back. When this occurs, the normal air passage will be obstructed by these bodily components.

We all know that when a passage narrows, the pressure of whatever flows through it will increase. (Think of the sprayer you use on your garden hose.) This is exactly what occurs in your throat. Consequently, because different people experience different levels of throat obstruction, some people snore, some people don‘t, and snores come in different intensities and pitches.

Obesity is known to induce snoring. This is due to the fact that heavier people are more likely to have extra (and often unnecessary) tissues in the nose and throat area. The neck of an overweight person is known to have more muscles and adipose tissues that hamper normal breathing. And, again, this provides a perfect situation for the vibrations that we call snoring.

Thus, to prevent the possibility of producing night-time respiratory vibration, you should avoid gaining too much weight. You will avoid other health issues down the road, such as heart disease and high blood pressure. And you will assure yourself and your partner of better sleep.

Some people just naturally breathe through their mouths. Besides not being the healthiest way to breathe, mouth breathing can also increase the likelihood of snoring. Initially, it may feel awkward trying to switch to nasal breathing, but in time you’ll learn to breathe naturally through your nose while sleeping. In the end, you’ll be thankful that you invested the time and effort to eliminate the snore-inducing mouth breathing.

If you’ve noticed, many of the suggestions and advice concerning preventing snoring involve lifestyle changes. This is because snoring doesn't always stem from biological causes.

Sometimes the cause of snoring can be nasal deformities or extra large adenoids and tonsils. Most of the time, though, quitting snoring is as simple as changing your sleeping or breathing habits or just losing a little weight. And if these things don’t work, then you might try one of the many stop snoring devices on the market.

Good luck and good sleeping!