Snoring: How To Stop It By Way Of Simple Snoring Exercise

Treating snoring can be as simple as doing throat exercises

Main Cause Of Snoring

Snoring occurs when your breathing passage is obstructed and the air you breathe in becomes irregular. This soft palate starts to flag and vibrate and this produces the harsh trumpeting sound we all love to hate.

Snoring occurs when you are snoozing during normal waking hours or during night time sleeping. It is the sound produce by your mouth due to the vibration of the soft palate and uvula. The intensity of the sound may be different from person to person depending on how severe it is.

The main cause of snoring is due to the breathing passage is being blocked. There are various ways your breathing passage can be blocked, such as allergies, fat accumulated around the throat, the closing of jaws during sleep, incorrect position of the jaws, and the tongue having collapsed back to the throat.

Have you wondered why you don’t hear your own snoring? That’s a big problem because if you don’t hear it, your partner would and it wouldn’t be a pleasant outcome and can drive someone to the edge. Do you know that 30% of women snore and 50% are men?

Sleep Apnea A Threat?

Without knowing it, nearly a third of those who snore also suffer from sleep apnea, a potential condition which is critical.

Snoring and sleep apnea limit your breathing and, therefore, the amount of oxygen you take in during the night.

This often leads to fatal conditions such as:

  • Stroke or heart attack
  • Type 2 Diabetes
  • Alzheimer’s and other dementia
  • Fatigue and tiredness during the day

Do You Suffer From Snoring?

Annoying as it is, snoring is made by a person with an improper breathing disorder. Almost a third of humanity suffers from snoring, wherein there are more men than women who snore. It was found that men who suffered most because typically men have throats much narrower than women. Even children were not spared from snoring.

There are three types of snoring, they ranked from the mildest, severe and sleep apnea. Sleep apnea is diagnosed as a potentially serious sleep disorder where a person’s breathing repeatedly stops and starts.

How do you find out if you have sleep apnea? Generally, a person suffers from sleep apnea when he snores loudly in bed and feels tired even after a full night’s sleep. Obstructive sleep apnea is the main types of sleep apnea. It is the most severe form of snoring in which the person breathing are hampered and he has to wakes up frequently to breathe, and the funny thing is that he doesn’t remember about the whole episode of waking up.

Snoring And Its Ramifications

Snoring causes lots of ramifications, not only to yourself but to your partner who is sleeping with you
It causes lots of ramifications, not only to yourself but to your partner who is sleeping with you

Snoring causes lots of ramifications, not only to yourself but to your partner who is sleeping with you. You feel tired and edgy throughout the day and your partner may have a similar bad night too. Your partner may have a similar experience as you do even though your partner does not snore.

So, night after night, you wake up your spouse several times during the night with your snoring, derived your partner of sleep. Needless to say, eventually, your relationship and marriage have become a real wedge between both of you. You argue on a minor thing and held a grudge toward each other, especially in the morning when both of you got down from the wrong side of the bed, with black bags under their eyes and heavy limbs, they resemble the walking dead.

Besides causing an upheaval in your marriage life, you get a life-threating disease like high blood pressure, hypertension, stroke and a weaker immune system. You feel sleepiness during the day, drop in productivity and may doze off on the wheel.

Do Men Snore More Than Women?

Snoring causes heart and other ailments
Snoring causes heart and other ailments

Nearly a million Americans sleep snoring. These damning partners will be thinking when would he or she ever sleep through the night again without these noisemakers. Even though there is no sex gender separation for snoring, statistically the male is the louder snorer.

Beyond snoring, half of them may have obstructive sleep apnea, happens when the upper portions of a sleeper’s airways become shutter down and closed off, blocking the intake of oxygen and restricting breathing. You will find that obstructive sleep apnea affects more male than female.

The result of this restriction of inflow of oxygen is the sound of gasping breathing pattern for the sufferer.

Physical differences between men and women are the reason why men cause more snoring noise. Men tend to have a smaller and narrower airway, and this attributes to men’s for having a harder time for air inflow through breathing. Breathing through a tiny opening, making the tissues that surround it vibrate vigorously and that’s what makes snoring seems louder.

Stop Drinking And Smoking

Relaxing the muscle around the throat leaving you vulnerable to snoring. That’s why the consumption of alcohol and smoking are a contributing factor to snoring. This alcohol and relaxes the muscle and the smoke triggers Inflammation on the body’s airways. Both of this can cause snoring to be louder than usual. Statistically, men tend to drink and smoke more than women, and that explained why men snore more than women.

Not only is a condition for the health ailments, carrying excessive weight can add up the odds of snoring. Excessive weights around the throat and neck tissue make poor muscle tone and this causes this tissue to vibrate when the sleeper breathes deeply, causing an increase in snoring.

While both men and women in the US are equally overweight, men still overtake with obesity than women which again explained why men beat women in the bedroom’s roar.

There is a gleam of hope though, that by changing your lifestyle habits and control your weight gain may lower your risk of snoring.

How To Prevent Snoring

Snoring not only test the husband-wife relationship but also to other members of the household, the children or roommates who happened to share the same room with you. It could be anywhere, like a college dormitory, hotels, resorts, hospitals and you’d received some nasty stares the next morning.

Everyone is affected when your snoring when you hit the highest note that night. Everyone is prevented from their restful night but also of their well being. You and everyone affected feel irritated and an inability to concentrate on their studies and work the next day.

Snoring doesn’t have to control your life, in fact, you can control snoring. Remember snoring is caused by some kind of block in the breathing passages, and that any treatment was aimed at removing that particular block. You may try sleeping on your side, proper diet, breathing cleaner air, exercise more, sprays, creams, pills and straps. What can these things have to do with snoring? It’s simple. They can prevent or deter it, but can they stop your snoring permanently?

Snoring And Its Serious Hazards

Snoring doesn't have to control your life, in fact, you can control snoring
Snoring doesn’t have to control your life, in fact, you can control it


You may think that snoring is quite harmless other than keeping your spouse up all night once in a while. But it is more serious than you think. It may lead to other diseases or it increases the risk of stroke.

Severe sleep apnea or even to the extent of a mild to moderate sleep disorder carries a risk of early death and other problems, perhaps sexual defunctioning, in which case why you are wondering why you or your spouse have lacked interest in sex? With other hosts of other health problems, depression sets in.

Sleep study has found that snoring is elated to the narrowing of the arteries in the neck, and plaque-forming due to fatty deposits building up with nasty consequences, and a stroke may occur due to block arteries.

The greater is the intensity during each night, the greater the chance for long-term risks a stroke may happen.

Heart Disease

Snoring and sleep apnea are linked to cardiovascular problems, such as coronary artery disease and high blood pressure, and eventually lead to heart attacks. Studies suggest that people who have sleep apnea are likely to have both fatal and non-fatal heart attacks. Treatment: Remember snoring is caused by some kind of block in the breathing passages, and that any treatment was aimed at removing that particular block.


You can develop an irregular heart rhythm, or arrhythmias if you have long-term snoring or sleep apnea. Sleep apnea affects the conductive system of the heart and most likely they have atrial fibrillation. However, this can be treated by removing the air block that causes snoring in the first place.


Gastroesophageal reflux disease or GERD, are related to people who are overweight and suffered from sleep apneas. Because of the disorderly manner in which the throat open and closes while you breathe in and out during sleep, it causes the pressure changes enough to suck the contents in the stomach back into the oesophagus. To treat this, you have to control your weight and eventually your snoring.


Deprived of sleep and daytime sleepiness put yourself and the people around you at risks. If you’re tired in the daytime because you have a sleepless night before, you’d risk of falling or doze off while driving. The risk is even greater if there is no one to alert you, especially you are driving long distance alone.


If you have a long history of snoring and sleep apnea, chances are you are suffering from depression. How to stop yourself from these mental health issues? Treat your sleep apnea and you will ease your depression.

Headache and Insomnia

Snoring is a sleep disorder because you wake up with a headache from lack of quality sleep. not surprisingly, lack of sleep may lead to insomnia. Check out my blog.


If you are over the age of 55 and you have the urge to urinate two or more times a night during sleep, probably you have lost control of your bladder. You may have benign prostate enlargement and obstructive sleep apnea.

Sex or lack of it

Snoring can adversely affect your sex life
Snoring can adversely affect your sex life

People who snore badly often it affects their sex life. Because of their condition they don’t have the desire to engage sexual intimations with their spouse. Even when they have sex but because of their health condition, they show physiological signs of reduced sexual response or they find lower levels of sexual satisfaction. Treat your sleep disorder and you soon find your spouse desirable once again.

Fetal Complications

Women who are in the trimester of their pregnancy is a little concern with their weight gain especially if you’re snoring. This is accompanied by the risks of fetal complications. If you do snore loudly during your pregnancy. Always consult the family doctor of your condition.


Sleep apnea sufferer is overweight, and because of the neck’s excesses weight, it makes breathing at night difficult. If you’re overweight and you are snoring while you sleep, refer to your family doctor.

How To Stop Snoring Without Surgery

You can treat snoring even without going under the knife
Do you want to take the risks by going under the knife?

Even one member in the family who suffered from snoring and sleep apnea can be destructive to all. Sleep deprivations is a health hazard in a household and can make or break the family. The good news is that there is a cure for it, in fact, you can even stop snoring tonight.

You may have tried many attempts to stop snoring but failed. In the most extreme cases, you may consider surgery. However, if other attempts to stop snoring did not bring successful results, there may be ways that you have not tried and could as easy as throat exercises. Once you have tried these exercises you may not want to try any other methods, including surgery.

Throat Exercises

Find out exactly what causes your snoring. Do you snore even when you sleep with your mouth closed? If the answer is affirmative, then most likely your nasal passage is blocked. Treating your snoring is all about opening up the breathing passages so they’re not blocked by anything. It makes sense to you that strengthening and loosening up the breathing passages is more effective than invasive surgery or uncomfortable devices.

Watch this short video about some easy throat exercises that would defeat the most stubborn snoring and sleep-apnea the very first night.

“Sometimes I snore, like when I get really tired.”

Bill Murray

Disclaimer: Nothing on this article is intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. The contents of this article are for informational purposes only.


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