Do you snore loudly during sleep? Is your husband or wife complaining? You might not notice your snoring at night because you are asleep. However, your loved ones know who is the noisy one is. Snoring is caused by the obstruction of air movement in your respiratory structures. Sometimes, these noises are soft and quiet. However, often they are loud and  unpleasant to hear for those around you who want a good and pleasant night’s sleep.

1. Stop Drinking 3 Hours Before Bed
Alcohol before bedtime increases the relaxation of the tongue and throat muscles, making snoring more likely.

2. Eat Light at Dinnertime
Less food in the stomach during sleep, increases the lung capacity for oxygen.

3. Eat breakfast & lunch
This helps you eat less at Dinnertime

4. Breathe Through Your Nose
Train yourself to breathe through your nose instead of your mouth.

5. Keep Airways Open & Clear
Blowing your nose and keeping it clear will help you be able to breathe easier and help you not use your mouth to breathe while you sleep.

6. Sleep Using A Pillow
This raises your head position in relation to your body.

7. Avoid Sleeping on Your Stomach
It increases the throat obstruction

8. Sleep On Your Side.
It helps to open up airways as your tongue is less likely to stay in your throat.

9. Avoid Sleeping on Your Back
A trick to help – sew a tennis or golf ball on the upper back of your night-shirt so you won’t sleep on your back.

10. Exercise
A deeper, sound sleep is much easier to come by when your body has been working hard as the muscles that have been worked relax more easily.

11. Reduce Your Weight
Being obese and/or overweight greatly increases snoring. Losing weight will help to reduce snoring as there it literally reduces the amount of fat in the throat area which opens the airways.

I have always wanted a better sleep but because of the demands of my family, stress from work and partying until late, I don’t always get this.  My parents told me to count sheep, to read books or to watch TV till I felt sleepy, but according to science the best way is to tune into music!

Inner Splendor Media, a globally recognized producer of world music, relaxation and ambient sound recordings, is proud to offer Music for Deep Sleep, a series of recordings expertly designed to help listeners achieve restorative rest.

The latest installments in the series, Sweet Lullaby, the Best of Relaxing Piano Music, featuring Dizzy Reed and Experience True Rest, featuring D. Siddarth Shah, are both unique and highly effective aids for relaxation and sleep.

Sweet Lullaby is a solo piano recording of classic lullabies, played beautifully by pianist Dizzy Reed. Best known for his work with Guns ‘N Roses, Reed is a world-class musician with astonishing breadth and sensitivity. Featuring songs like “Rock-a-bye Baby” and “Amazing Grace,” this lush recording is powerful, simple, and effective in its goal: to induce peaceful relaxation.

Experience True Restis the latest recording by Dr. Siddharth Ashvin Shah, a globally known sleep expert who combines proven elements of modern Western and traditional Eastern thought into a blend of self-hypnosis, meditation and Yoga Nidra –the ancient art of intentional relaxation. Dr. Shah’s unique cross-pollination of the scientific and the spiritual will ease even the most restless and weary minds, helping listeners overcome the mental and physical obstacles to restorative sleep.

Both of these recordings were made with the utmost attention to clarity and purity of sound, creating an exceptionally relaxing and calming experience for any listener.