According to the Mayo Clinic, more than 50 percent of adults will snore at least occasionally. Some people only snore in certain conditions, such as when they are more tired than normal or feeling ill. Other people snore regularly. Snoring occurs when air flows over relaxed muscle tissues in the throat. This causes the tissues to vibrate, with the resulting sound of snoring. There are steps a snorer can take to lessen or eliminate snoring.
Losing Weight
Losing weight can help a snorer to reduce the likelihood of snoring. Those who are heavier tend to have extra tissue around the throat. This extra tissue actually narrows the opening of the throat, which intensifies snoring. Eating a healthy diet and getting a moderate amount of exercise can help snorers to maintain a healthy weight, reducing the likelihood and intensity of snoring.
Avoiding Alcohol and Sedatives
Alcohol, sedatives and sleeping pills all depress the components of the central nervous system. This causes the muscles to become extremely relaxed. The tongue may slide to the back of the throat, obstructing the passageway or the mouth may drop open. The Mayo Clinic advises snorers to avoid drinking alcohol or taking sedatives four hours before bedtime. Patients should let their doctor know that they suffer from snoring before taking a sedative.
Changing Sleeping Positions
Many patients tend to snore when sleeping on their backs. When a patient sleeps on his back, the tongue falls to the back of the throat, making the throat opening narrower. Snorers should train themselves to sleep on their sides or stomachs to help regulate the flow of air and prevent snoring. To assist in this training, the University of Maryland Medical Center suggests attaching a tennis ball or golf ball to the back of pajamas. When snorers roll onto their backs, they experience the discomfort from the ball and automatically readjust their sleeping position.
Nasal Strips
Nasal strips can be purchased over the counter to treat snoring. Nasal strips are adhesive strips placed on the nose to hold skin in place, widening the nasal passage area. This increases the space where the air passes through, minimizing obstruction and enabling smoother breathing.
