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List: Posted: 12/10/10
Have you ever been sound asleep and dreaming when all the sudden, you are awakened by someone telling you to turn over and quit snoring? Snoring is disruptive to you and anyone who may have to listen to it. It can cause you to get less than the proper amount of sleep you need because of constantly waking yourself up (or having your bed-partner awaken you). It can even keep you from getting the oxygen that you need if you have a breathing disorder. For those around you, it can be annoying, loud and downright frustrating.
The good news is that you can alleviate a great deal of your snoring just by taking that age old advice: turn over. Choosing the correct sleep positions can greatly reduce snoring for one simple reason. Many people snore only when they lie on their backs. This is because the soft palate at the back of the throat constricts when you lie on your back and your tongue sags backward into your throat, reducing the amount of air that can get through. This causes the snoring noise.
Simply by changing the position in which you sleep, you can alleviate the snoring. You can get bed pillows and even special mattresses which are intended to keep you in one position all night long. The best position in which to lay is on the side. The best (and cheapest) way to stop yourself lying on your back is an old fashioned and free remedy - simply sew or glue a small cloth pocket onto the back of your Pajamas in the center of your back (the toe end of a clean sock works well, sealed at the top), then put a small smooth stone or other smooth, hard (non-sharp) object in the pocket. Then, when you roll over in your sleep, lying on the object will be so uncomfortable that you usually turn over automatically without waking up.
In addition, choosing a pillow that is of medium firmness can provide the right neck support. By keeping your neck at a natural position and by laying in a way that pressure is off the throat, you can stop most types of snoring. Specialist orthopedic pillows filled with 'Memory Foam' available at stores such as Brookstone, Target or Bed Bath and Beyond can help chronic snorers. Be prepared to pay from $50-$100 for these designer pillows... but think of all the extra sleep (and productivity the next day!) you'll be getting.
Snoring can be frustrating since it can disrupt a peaceful night’s sleep. But with a few simple measures, you - and everyone else in the house - can finally get a decent night's rest.
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