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How To Stop Snoring

How To Stop Snoring

Snoring might be embarrassing for you, but it can be torturous for your partner / house mates / family. Try these tips to stop snoring, and if your snoring persists, see a doctor.

Tips to Stop Snoring


1. No Booze Before Bed

An easy way to stop snoring is to limit your daily alcohol intake. Alcohol causes the palate (roof of the mouth) to swell. It can also cause the muscles around the airways to temporarily relax and sag while you sleep. Both these effects can cause narrowing of the airways, which causes increased vibration as you breath in and out. That vibration is what causes snoring. If you decide to have a drink of an evening, have your last drink well before bed time.  

2. Stop Smoking

Smoking causes inflammation and swelling throughout the body. Cigarette smoke also contains toxins that agitate the membranes in your throat. Both of these side-effects of smoking can cause snoring. Not only will quitting smoking make you better in bed (i.e. help you stop snoring), it might just make you more pleasant to kiss too.  

3. Roll On Over

One common way to  stop snoring is to prevent the snorer from sleeping on their back. Sleeping on your back can put pressure on, or bend, airways, which can cause obstruction. Sleeping on their side or stomach is less likely to narrow or obstruct airways, so can often help snorers stop snoring. If the snorer is unable to stay sleeping on their side or stomach throughout the night without rolling onto their back, grab an old t-shirt with a pocket on the chest. The snorer should wear t-shirt backwards to bed, with a tennis ball in the pocket. Every time the snorer rolls onto their back whilst sleeping, they will have that tennis ball sticking into their back. This will be so uncomfortable they will turn themselves back onto their side or stomach.  

4. Fluff Your Pillow

Having a fluffier or higher pillow may open up a snorer's airways, meaning less snoring.  

5. Drop a few kilo's

As we have already covered, snoring is almost always caused by vibrations from restricted / semi blocked airways as we breath in and out. If you are overweight, fatty tissue can build up around the throat, chin, mouth and chest. This can make semi-blocked airways  (and, in turn, snoring) more likely. Losing some weight may help mitigate this effect.  

6. Go Get a Gadget

If the above tips do not work, there are a range of devices to help address snoring:
  • Try a 'gum guard'. These devices - similar in style to a sporting mouth guard - hold the jaw muscles in a way that helps open up the throat and airway. Your doctor can help you choose which one suits you best.
  • If your snore comes from vibrations in your nose rather than your throat, you can get nose clips and nose strips that hold your nostrils open while you sleep. Your doctor or pharmacist can help you choose the right clip.
  • Finally, if gum guards and nose clips do not  do the trick, there are a number of other more advanced devices available which can help you not only stop snoring, but get a much better night's sleep. Persistent snoring is often associated sleep apnea. There are some impressively high-tech solutions out there... Australian company ResMed are worldwide leaders in sleep apnea device design and manufacturing and have a range that is suitable for most applications. Further, the CSIRO recently developed a technique to use 3D scanning of the mouth and a 3D printer to create custom mouth pieces. Again, your doctor can assist you with making the right choice and making sense of all of the options available to you.

7. Go Under the Knife

As a final resort, surgery may be necessary to stop your snoring. This should be treated as a final (and drastic) option. Your doctor is the best person to talk to should all of the above options fail and you decide to consider surgery. ------ This article was provided by our online health partner Health365. To learn more about getting a good night's sleep, visit
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High cholesterol is quite often only discovered once a serious, related health problem is discovered. In order to stop high cholesterol levels before they lead to serious health problems, regular GP check-ups and knowing the leading causes of high cholesterol are the best ways to manage cholesterol risk. In this article, we outline some of the main causes of high cholesterol you need to be aware of. If you have serious concerns about cholesterol, you should contact your doctor promptly.  

Causes of High Cholesterol


1. Diet

Diets high in saturated fats can cause cholesterol  problems. This includes animal fats in meats like pork, veal, beef, milk, eggs, butter, most biscuits and crisps and many fried foods.  

2. Obesity

There is a well documented link between obesity and high cholesterol. Maintaining a healthy body weight can help maintain a healthy cholesterol level and reduces your risk of developing other cardiovascualr / heart conditions.  

3. Physical Activity

People living sedentary lifestyles not only have a higher risk of cholesterol problems, but also a range of heart-related health problems.  

4. Gender and Age

After age 20 (give or take a few years) cholesterol levels naturally begin to rise. In men, cholesterol levels tend to plateau around age 50. Women's cholesterol levels rise later in life, and often increase after menopause. Whilst you cannot control your gender or age, the above can help you be aware of which stage in your life  you need to start paying more attention to cholesterol levels.  

 5. Genetics

Some factors involved in heart disease and high cholesterol cannot be controlled. If there is a family history of heart disease or high cholesterol, there may be a genetic pre-disposition to blame.  

6. Smoking

Add "Increased risk of cholesterol problems" to the long, long list of reasons why you should not be smoking. Smoking reduces good cholesterol levels, and increase your risk of hundreds of other diseases including heart disease, heart attack, hypertension, stroke and arterial disease. ------ This article was provided by our online health partner Health365. For more information on managing cholesterol, visit
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