Eliminate Snoring and even Sleep Apnea with simple yet very powerful
exercises, that remove the blocks that are causing you to snore.

Snoring

- Avoid sleeping on your back. Put a walnut, cork or even a tennis ball into a sock and pin it to the back of your pyjamas (use a safe nappy pin). This will encourage you to sleep sideways rather than on your back.

- Lose weight if you need to.

- Don't smoke and avoid alcohol within five hours of bedtime as both interfere with breathing.

- Tilt the head of your bed up 10 cm (4 inches) by putting bricks under the legs to lessen the effect of gravity on the throat muscles. Do not use a thick, hard pillow; this will kink your neck and make the problem worse.

- Try sleeping in a whiplash foam collar, to stop the neck kinking.

- Think of taking up singing. Professional singers rarely snore and it is thought this could be because singing exercise the throat muscles.

- Nostril dilators encourage nasal breathing and help to prevent mouth breathing.

- Trash the tranquillisers and sleeping pills: Both drugs slow down the central nervous system, which can leave your tongue floppy and throat muscles loose.

- Keep your room humid. Lack of humidity dries out the mucous membranes in the nose and throat. Hanging a damp cloth over your bedroom radiator should keep the air from getting too dry.

- See your doctor if the problem persists as you could have sleep apnea, which can be treated.

There is no shortage of ‘cures’, for snoring (over 300 anti-snoring devices have been registered at the USA patent office alone), but in many cases self-help is effective.