snoring again?

Ok,our case is the opposite way,hubby lah yg tutup telinga tue =p
i was quite surprise when DH told me and of course lah i denied it until.....he recorded it!gosh,i should do something about this before it gets worse.but according to DH,it happened occasionally,bukan lah i snore tiap2 malam.owh well,maybe i was just too tired chasing muhriz around.anyway,found this on the net;

common causes of snoring:

• Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
• The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes (which contribute to snoring) can be hereditary.
• Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.
• Alcohol, smoking, and medications. Alcohol intake, smoking (or second-hand smoke), and certain medications, increase muscle relaxation leading to more snoring.
• Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

How you snore reveals why you snore

• Closed-mouth snoring may indicate a problem with the tongue.
• Open-mouth snoring may be related to the tissues in your throat.
• Snoring when sleeping on back is probably mild – improved sleep habits and lifestyle changes may be effective cures.
• Snoring in all sleep positions can mean snoring is more severe and may require a more comprehensive treatment.

Troubleshoot to stop snoring

• Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease snoring. Exercise in general can help because toning arms, legs, and abs inadvertently leads to toning muscles you don’t see in the throat, which leads to less snoring.
• Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring.
  
• Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can promote better sleep and therefore minimize snoring.
• Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
• Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward.
  
• Avoid large meal!