Stop Smoking.

In 1988, Dr. John Bloom at the University of Arizona College of Medicine conducted a study on the affects of smoking on snoring. He found that women who smoked were four times as likely to snore as non-smokers, and among men, smokers were 2.5 times more likely to snore.

There are several ways that smoking increases your likelihood of snoring. First, the smoke itself irritates the entire length of the upper airways, causing them to narrow and lose muscle tone. And as these soft tissues restrict and lose tone, they are more likely to flap when lying down and breathing (aka snoring).

Second, nicotine increases your blood pressure which in turn narrows blood vessels which can affect the upper airways the same as the smoke. And third, smoking tends to create insomnia (thanks to the nicotine again). This disruption of your sleep cycle can lead to increased snoring patterns as you fall into a deep sleep too fast and too often.

So in addition to smoking causing cancer, heart disease, strokes, ulcers, shortness of breath, kidney disease, chronic bronchitis, emphysema, loss of sex drive, increase in allergies, infertility, birth defects and wrinkled skin, it also causes snoring.
Need I say more?

Stop Drinking.

How many times have you done this: had a little “night cap” before going to bed an effort to get to sleep more easily. Little did you know that one drink before bedtime does just the opposite – it actually impedes your ability to get a good night’s sleep. It also multiplies your chances of snoring.

Like smoking, drinking narrows the passageways in your throat – not by irritation, but by relaxation – and a narrowed throat is more likely to collapse during sleep and lead to snoring. Moreover, alcohol causes the blood vessels in your throat to engorge, again narrowing the passageways.

And finally, alcohol disrupts the central nervous system and your sleep patterns, causing you to awaken several times during the night, and fall back to sleep in a deeper, more snoring-prone way.

If you want to stop anti-social snoring, stop your social drinking two to three hours before bedtime. Everyone, including yourself, will sleep more easily.

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