How To Stop Snoring


Restrictive nasal passage ways and The answers to the "what kind of snorer are you?" test


Snoring Magic Menu

How to stop snoring (homepage)

What causes snoring?

More causes of snoring

Obstructive sleep apnea

Snoring cures

What kind of snorer are you?

Restrictive nasal passages

Test one:

If you answered ‘no’ to question one of test one (what kind of snorer are you test) and ‘yes’ to question two, then you are probably either suffering from an allergy of some kind or you naturally have small nasal passage ways. If you answered ‘no’ to both questions, you are definitely suffering from stuffiness or restricted nasal passageways. However, if you answered ‘yes’ to both questions, your snoring is probably being caused by something other than nasal congestion.

Test two:

This test is a continuation of the first and is used to confirm whether or not your nasal passage ways are a contributing factor to your snoring problem. If you answered ‘yes’ to this question – in other words, if breathing through your nose was easy and clear – then your snoring is probably primarily being caused by something other than restrictive nasal passages.

Test three:

If you answered ‘yes’ to this question, then you are probably what’s known as a ‘mouth breather’. This is a revealing fact and one that could affect the methods you use first to help improve you snoring.

Test four:

Answering ‘yes’ to this question means that you are what is known as a ‘tongue base snorer’. Again, this is very revealing. It means that your snoring is probably being caused by the base of your tongue restricting the airflow when you breathe at the top of your windpipe. If you are a tongue base snorer, you will first use different techniques to try to reduce or fix your snoring problem than those more suited to a mouth breather.

There is another possibility, besides you snoring because of congested or partially blocked nasal passageways or you being a mouth breather or tongue base snorer. It is that your snoring is being caused by more than one factor. This puts you into, predictably enough, the category of multifactoral snorers. For example, if you found that sticking your tongue out helped reduce the snoring sound you made in test four, but you also found that you had trouble breathing through one or both of your nostrils when you did tests one and two, you could be a multifactoral snorer. Furthermore, if none of these tests was particularly conclusive, revealing or helpful, your snoring could be being caused by a palatal flutter. This is when the soft palate and uvula vibrate as you breathe. Snorers who are of normal weight, i.e. not overweight or obese, often snore because of a palatal flutter, as opposed to, say, small nasal passageways.

It’s recommended you do the four tests twice, with a couple of days in between. This helps eliminate the chance that you were temporarily bunged up on one of the test days, which could skew your results and make diagnosing the main cause of your snoring harder. Clearly, you should also not do the four tests when you have a cold or are suffering from hay fever. Once you have done the tests twice and found the same results each time, consider what kind of snorer you probably are: a tongue base snorer, a mouth breather, a multifactoral snorer, a palatal flutterer or a small/restricted nasal passageways snorer. The kind of snorer you are will effect the order in which you use the stop-snoring techniques that follow. First the techniques will be explained to you in detail, in no particular order, then you will be given a personal action plan, which you will use to gradually control, reduce and possibly even completely stop your snoring problem.

We’ll begin by looking at things you can change in your lifestyle that can reduce your snoring.

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