The Mayo Clinic states that up to half the population of adults snore, at least occasionally. Sometimes snoring is due to a medical condition, but other times snoring is due to lifestyle choices which can be altered to reduce or eliminate the problem. Left unchecked, snoring can cause sore throat, difficulty concentrating during waking hours, gasping or choking during sleep, and exhaustion due to lack of quality sleep. Check with your doctor if your snoring doesn't respond to these remedies.
Stop Sleeping on Your Back
When you sleep on your back, your tongue falls backward in your throat and partially blocks airflow. Sleeping on your side eliminates this problem. If you find yourself shifting to your back during sleep, use a safety pin to attach a roll of socks to the back of your pajama top. When you attempt to roll onto your back, the socks should make the position too uncomfortable, forcing you back on your side until sleeping that way becomes a habit.
If you have back problems or other issues that restrict you from sleeping on your side, try elevating your shoulders, neck and head by approximately four inches when you're on your back. The change in elevation should be enough to prevent your tongue from blocking your airway. You can purchase specialty pillows that create a gradual incline that will not create more problems with your back.
Avoid Alcohol, Sedatives and Dairy Products
Alcohol and sedatives cause muscles in your body to relax. The more relaxed the tissue in your throat becomes, the more your breathing can be obstructed and cause you to snore. Eliminate consumption of all alcoholic beverages at least two hours before bedtime. If your doctor wants to prescribe a sedative, make sure you mention your snoring problem. If you have a more serious, undiagnosed problem, like sleep apnea, alcohol and sedatives can cause a delay in awakening when you stop breathing.
Dairy products can cause additional mucus buildup in the throat, which can obstruct breathing. If you already suffer from allergies and sinus issues, consuming dairy products before bedtime will only exacerbate the problem.
Lose Weight
If you are overweight, you have more fatty tissue in your throat. Reducing that fatty tissue can create a larger channel for breathing.
Sing
University of Exeter singing instructor Alise Ojay developed a singing program specifically designed to strengthen the muscles in your throat. By tightening the throat muscles, you can create a larger channel for breathing and possibly eliminate snoring. Fortunately, you do not need a good voice to make this remedy effective.
