The basic cause of snoring is disruption in the air passageway. Normally, air comes through the nose and then to throat and to lungs unhindered. But in the case of snorers, soft tissues situated in upper palate or the throat usually comes in the way thus, starts vibrating, and this explains well the famous Zzzzzzzzzz sound we hear when asleep.

So does that make it sound hopeless? No, actually, it’s not. Like other physical conditions, snoring also has effective remedies, which ranges from natural to may be more complex types which include solutions like surgery and use of effective technology and helpful devices and aides.

So here are offered a few solutions one might would want to try for a peaceful, and sound less and sound sleep:

1. Caffeine, alcohol, smoking, the lack of physical activity, overeating and lot of stress can be counted as some of the causes of snoring.

2. The right way to start would be to change the lifestyle. Steer clear of the alcohol, nicotine and caffeine as they simply suppress breathing drive.

3. Avoid going off to sleep yet when the stomach’s full.

4. And one should take atleast a moment of effective resting after the hard day’s work and if stressed out before actually hitting the sheets.

5. Also, people who are overweight have an easier tendency towards the snoring problem because they have bulky neck tissue. To resolve this, try to shed at least the 10% of the body weight and it might help

6. Mostly the snorers sleep on the back. Snoring actually happens when soft palate, tongue, tonsils, uvula and muscles at the back of throat come in contact, which creates the vibrating sound. Vary the sleeping positions. Try to sleep on your side. Proper posture should be maintained.

7. Make sure that our head is supported well by a nice and comfortable pillow.

8. Raising the head of the bed by at least a height of four inches would help in it. A book or may be a wedge can be placed under your mattress.

9. Inhalation of steam before sleeping would help. Nasal congestion is also one of those reasons for snoring. Reducing congestion can be helped by deeply breathing in steam and that also through nose before going off to sleep.

10. As snoring is actually a breathing problem, one should make sure that the breathing is correct. We should learn to breathe with the nose. The loud snore is aggravated when breathing happens through the open mouth. To kickstart, one should take care that the mouth is closed while sleeping ensuring that the air passes only through the nose.

11. One can try nasal strips which helps reducing congestion. The nasal strips open the nostrils, which helps you to breathe properly through the nose. Also the throat sprays are available that coat soft tissues in the throat, that allows the air movement in a more free way.

12. Of course, there are some more serious cases for the snoring problem. For such problems, there are complex technology-assisted solutions such as CPAP, which is a machinery which blows air properly through our nose via the mask and surgery which helps to removes the palate and throat tissue and breathing becomes easy.

Trying these remedies would definitely work. If one remedy does not work, make sure that we know the basic cause behind our problem. It may our lifestyle or may be a physical problem like a breathing problem. Unless a case is actually a serious one, these above stated natural remedies would work and are easy to follow too.

In almost no time, there would be no more turning and tossing in the bed or plugging those ears with the Beethoven’s Symphony.