Here are the top tips to avoid snoring

The British Snoring and Sleep Apnoea Association has provided tips to cure snoring problems.

It recommends working out whether snoring comes from the nose or throat, reports the Daily Express.

If you can make a snoring noise with your mouth open and closed, try this: stick your tongue out as far as it will go and grip it between your teeth.

Try to make a snoring noise. If it is reduced, you are probably a "tongue-base snorer", meaning your tongue is vibrating and causing the problem. If you are a "nose snorer" you snore with a closed mouth, it says.

The Association lists their solutions as follows:

1. Sleep on your side

The theory is that when we lie on our backs the tongue and muscles in the throat collapse, constricting the airway and causing snoring.

2. Higher pillows

This aims to keep the airways open by supporting the neck so the throat is less constricted. It works fairly well until you fall asleep and slump down in the bed.

3. Breathe Right Nasal Strips

These are supposed to open your nostrils from the outside and they certainly do seem to do this. They can also provide temporary relief from nasal congestion and stuffiness caused by colds and allergies.

4. Snoreeze Oral Strips

These dissolving mint-flavoured strips target the main cause of snoring and are ideal if you tend to snore more when lying on your back. They contain a time-release formula, which coats the back of the throat throughout the night and reduces the vibrations of the soft tissues, helping to stop snoring.

5. Snoreeze Throat Spray

This lubricates and tones the soft tissues at the back of the throat that vibrate and make you snore.

7. Nozovent

This is a piece of flexible plastic which you push into your nostrils to make them wider and allow easier breathing. It looks like something from the Spanish Inquisition but users report good results.

8. SomnoGuard

This is a bit like the gumshield worn by a rugby player, but it is reported to produce good results. The idea is to bring your lower jaw and tongue forward, making more space for breathing. The drawback is that it takes sometime to get used to and is costly.

9. Rhynil Herbal Spray

The British Snoring and Sleep Apnoea Association says its herbal nasal spray shrinks the lining of the nostril, creating more space to breathe. It also tightens the tissue of the roof of the mouth, making it less likely to vibrate. It smells pleasant and a friend who tried it said it reduced snoring significantly.

10. Abstinence

You should cut down on cigarettes or, better still, give up completely. Also, try to have your last alcoholic drink at least four hours before you go to bed.

Weight loose 10 Principles

Nagarjuna Reddy Yedla

There are so many opinions on how to best shed extra pounds. It is not my intention to discuss which method is the best. Various methods helped many women and men, it is not professional to put down anybody who thinks differently. I just would like to share principles, on which, I think ideal get rid of weight program should be based on.

1. It should be effective. If you do something, you need to know it works, otherwise why bother? Testimonials, word of mouth, case stud ies, scientific research are all good proofs. You should be careful here, though. Make sure that the research you are looking into does not have bias. Ask yourself: who is writing it (pharmacist, medical doctor etc.). What is he/she promoting? Are there any personal benefits that he will get if I read and believe in what he/she is writing about? How big was the study? Was it based on one rat, mixing several substances in a lab, or a big group of real human beings? Does it comply with other sources of information, all you've learned about the subject previ ously, and first of all, with common sense? If somebody wants to say that the junk food is good, he/she will offer you all kinds of studies and testimonials to prove it. Do not rely on opinions, check it out.

2. It should be safe. Some weight loss products can be very toxic, and some diets can be very harmful. How do you know it is safe? What are the ingredients of the formula? Study every single one of them. It is actually a good idea to have a dictionary of food additives handy, as it will help you to avoid eating unhealthy chemicals, and even more -- you will realize that many things that are man-made are not only harmful, but deadly dangerous.

3. A good get rid of weight program should include firstly and most im portantly, healthy food and secondly, exercise.These are two aspects of your life you have to change, if you want to get rid of weight.

4. It should include all major types of food: carbohydrates, proteins and fats. All 3 of them are essential to health. It is important, however, to choose healthy sources of carbs, proteins and fats in diet. We will talk about them in detail some times.

5. It is not as much about a program, as about your own purpose: getting rid of extra weight should not be an isolated goal. First of all, the most important is to regain health; healthy weight is only a side effect. If you keep this principle in mind, you will not choose a program that will harm you.

6. A great program has a support system, some tools that help you continue on the path of health. Additional resources, forums, meet ings, follow-up consultations etc., anything that will remind, encourage, help you to evaluate your progress.

7. It should be balanced. There are other essentials that are not directly related to restoring healthy weight, but are equally important for general health. I like to present them in an acronym New Start:

Nutrition

Exercise

Water

Sunlight

Temperance

Air

Rest

Trust in Higher Power

+ Attitude of gratitude

An Arabian proverb states that the speed of a caravan is determined by the speed of the last camel. Our health level is a lot determined by the most neglected health essential.

N.B. Genetics plays a big role in our health also. It will take much shorter time to recover from a disease for a person with strong genetics comparing to the one who has a weaker one. However, regardless our genetics we can dramatically improve our health levels, skin com plexion and weight by changing our lifestyle. It just takes longer and comes not so effortlessly.

8. It should not present a magic bullet as a solution, but rather focus on lifestyle changes, even though it might use some other powerful tools, like detox and some supplements.

9. It should emphasize emotional health. ALL without exceptions people whom I have seen with weight problem, were suffering with low self-esteem and frequent depression. Without addressing those recovery is not going to happen, because even if you reached your goal "in pounds", you will still continue being unhappy with yourself, and as a result will go back to where you were.

10. It should be simple and make sense, even to a child. Trust your intuition and use your common sense. Ask yourself: is the process gradual, natural and realistic?