To many, snoring is not a concern unless it interferes with the sleep of the others. Clinical studies show that snoring is present in about 40 percent of men and about 25 percent of the women population.  Few are aware that such simple problem might already be a sign of a severe medical condition called sleep apnea. It is an event where a person stops breathing for about 10 seconds at a time throughout the night causing dangerous falls in blood-oxygen levels. Below are the top 5 ways to alleviate, if not stop your snoring problems.

Regulate your sleep.
Follow a regular sleep routine, this means you should sleep nearly at the same time every day. If one has relatively unbalanced sleeping pattern during the week, this might result in the possibility of developing severe respiratory instability during sleep. Getting at least seven hours of sleep per night is a good help.

Get into shape.
Extra weight puts forth pressure on the muscles and soft tissues in the chest and neck that increases chances of snoring. Losing excess weight will aid in decreasing fatty tissue accumulations around air passages. Thus, this is one of the best snoring remedies attainable if given with much discipline with respect to having regular exercise and eating a healthy balanced diet. Foods like pears, thyme, horseradish, onions, garlic, leeks, scallions, lobster, and seaweed can help you stop snoring by increasing your throat muscle tone.

Say no to smoking.
Smoking causes the muscles to relax while also creating congestion of the nasal passages and the lungs. This bad habit results to swelling of the mucous membrane in the nose, swelling of the tissue in the throat, and blockage of the small vessels in the lungs therefore increasing chances of noisy sleep. To note, compared to the actual smokers, persons exposed to second-hand smoke experience more harmful effects than the usual.

Avoid alcohol.
If it is impossible for you to quit alcohol drinking, you may at least try limiting your alcohol intake especially when you are about to sleep. Too much alcohol causes too much relaxation of the airway during sleep thereby causing you to snore even more.

Improve your sleeping posture.
You must avoid sleeping flat on your back. By lying flat on back during sleep, the soft tissues that are at the base of the throat along with your tongue have a propensity of sliding backwards, thus obstructing air passages. Sleeping with your head raised may take some of the pressure off the airway, making breathing easier and reducing snoring.

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