1. Change Your Diet and Exercise Habits
Body weight is one of the main causes of snoring. Being even 10 to 15 lbs. overweight can cause severe snoring. The problem also increases at an exponential rate the heavier you become. Doctors recommend losing at least 10 percent of your body weight in order to control or prevent snoring. The best option is to attain your body's ideal weight and mass as dictated by your height. In addition, being overweight or obese increases the possibility of other sleep disorders like sleep apnea or insomnia.
2. Sleep on Your Side
Sleeping on your back causes snoring simply because of gravity. Gravity pulls your tongue and soft palate into your airway, constricting airflow. The problem is worsened in people who are overweight or obese. Sleeping on your side, however, can prevent or control most (if not all) snoring. You can ensure you sleep on your side at night by placing a tennis ball under the small of your back. The discomfort from the tennis ball will cause you to roll to your side. The best way to ensure that the tennis ball stays in position is to wear pajamas or a t-shirt onto which you sew a pocket to hold the ball.
3. Use a Combination of Medication or Medical Apparatuses
Medications for snoring are typically those that ensure clear breathing. Sinus medications like Sudafed or nasal sprays like Afrin can help relieve snoring. Afrin and other nasal sprays have side effects like headaches and nose bleeds, while antihistamines can cause nausea and drowsiness if taken during the day. Additionally, there are dental appliances that push your jaw and tongue forward while lifting your soft palate. They can be very uncomfortable and take getting used to, but they are non-invasive ways of treating snoring. A final drastic option is the continuous positive airway pressure device (CPAP). CPAP requires the use of a mask during sleeping, which can be extremely uncomfortable, but it is one of the most effective ways to treat extreme cases of snoring.
