One of the popular tall tales about the giant lumberjack Paul Bunyan was that when he was a baby, he snored so loudly that his father thought that it was the sound of a thunderstorm. You can only imagine what would happen to the world if a dozen sleeping giants slept and snored at the same time, but even one snoring person can disturb you and deprive you of much-deserved sleep. Snoring is a fairly common health problem. All people snore at one point in their lives, but there are those who have a chronic snoring problem. Most cases of snoring are relatively harmless, although snoring may also be a sign of a more serious sleeping disorder. Snoring is also impolite because it prevents other people from getting a sound and peaceful night of rest. If you have snoring problems, here are some ways to get rid of the problem and get your eight hours of sound, relaxing sleep.

Causes of Snoring

Snoring occurs when parts of the respiratory tract vibrate because they're obstructed or positioned abnormally. The soft structures of the mouth and the respiratory tract that are involved in snoring include the soft palate (the soft area at the back part of the roof of the mouth) and the uvula (that small thumb-like projection at the back of your throat). For you to sleep soundly and quietly, your air passages should be clear and free from obstructions. There are many ways that your respiratory tract can get obstructed at night, causing you to snore:

• Weak muscles in the throat area
• Problems with tooth alignment or fitting of dentures, causing tension and weakness in the mandibular muscles
• Nasal or respiratory passages are obstructed by phlegm or mucus, or are contorted because of how the body is positioned during sleep
• Smoking or other vices that cause obstructions in the nasal and respiratory passageways.

Anti-Snore Pillows and Sprays

If you have a serious snoring problem, you may want to change your pillow from a soft, cuddly one to a firm pillow that supports the weight and contour of your neck and head. There are many orthopedic pillows available on the market that prevent your neck and head from excess flexion and hyperextension during sleep. Buy a pillow made from memory foam to support the weight of your head and neck during sleep. While memory foam pillows are more expensive than conventional kapok or cotton pillows, they can help relieve the stress placed on your respiratory tract during sleep. Anti-snore sprays are also available from pharmacies. Sprays strengthen and tense up the muscles and tissues at the back of the throat, and quiet down or eliminate snoring altogether. Sprays can be bought over-the-counter, or a doctor may prescribe a spray for you. Carefully read the labels and check to see if you have any contraindications or allergies to the product.

Ditch the Pillows Altogether

Believe it or not, some people snore because of pillows. If you stack pillows together, or if you have an unnecessarily large pillow, you put too much stress and pressure on your neck muscles and respiratory organs, which causes you to snore. If you have a snoring problem, you may do well if you remove the pillows altogether and sleep on the mattress. Without a pillow, you allow your head to rest in a natural position where your airways remain relaxed and open. If you're not comfortable sleeping without a pillow, use one that's big enough to support your head and your shoulder area. Make sure that the pillow is firm enough to keep your airways open during sleep.

Change Your Mattress

If you sleep on a really soft bed, or if your bed springs are no longer sturdy and can no longer support your weight, then your bed may be contributing to your snoring problem. If the mattress cannot support your weight, your spine and neck muscles will contort in such a way that you'll snore. A mattress made from memory foam is expensive, but it's a sure way to prevent snoring. If you can't afford to buy a memory foam mattress, buy a firmer mattress than what you're using. If you don't have the money for a new mattress, you can reinforce your old mattress by inserting a piece of plywood or fiberboard between the springs and the foam layer. At first you may feel uncomfortable sleeping on a harder mattress, but you'll grow used to it in time. You may also want to buy an inflatable mattress. Air beds are firm enough to support your body weight, but are comfortable enough for you to sleep soundly.

Try a Different Sleeping Position

If you sleep prone or flat on your back, you may develop a snoring problem. A more natural sleeping position, like on your side, may help relieve pressure on your spine and neck muscles. If you find that you snore because you lay on your side, try sleeping on your back. Sleeping prone is not recommended, because you'll end up disturbing your airflow, and your own body weight may also cause you to suffocate.

Stop Smoking

Here's another reason for you to kick the nasty habit: smokers are more prone to snoring than non-smokers. Cigarette smoke can severely damage and weaken the tissues of your respiratory tract, causing you to snore more often. Smoking contributes to snoring in two ways:

• It increases the buildup of phlegm and mucous membranes inside your lungs, windpipe, and throat, causing you to struggle to take in oxygen.
• Chemical substances in tobacco change the cellular structure of your respiratory system, causing them to sag, die, and contribute to a serious snoring problem. The changes can also lead to tumors and cancer.

The first few weeks of withdrawal can lead to sleepless nights, but in time your respiratory tissues will heal and strengthen. As soon as you made up your mind to stop smoking, stick with it; once you get rid of smoking, you will get rid of snoring.

Consult Your Doctor

Sometimes snoring can be a symptom of a worse disease, like sleep apnea or other sleeping disorders. In some cases, snoring may be a symptom of severely weakened organs in the respiratory system. If you have a serious snoring problem, you need to consult a doctor to see if you suffer from any diseases that may cause the snoring. The doctor may prescribe medication or even surgery to cure excessive and loud snoring. Snoring is not only loud and irritating for other people, but it can also deprive you of a good night's sleep. Whether it sounds like sawing wood or a thunderstorm in the middle of the night, snoring sounds can be easily controlled, or even eliminated altogether. With these tips and tricks to get rid of snoring, you can sleep as soundly and as peacefully as a sleeping giant.