Snoring can be considered loud and annoying, especially by a person who is kept awake by the noise, but it is rarely cause for alarm. It is simply loud breathing during sleep. Snoring may be a symptom of a sleep disorder called apnea if the person who snores stops breathing for 10 seconds or more during slumber. Remedies for snoring are easy and for the most part, painless. Snoring caused by severe nasal obstruction such as a deviated septum may require surgery, but this is rare.
Step 1
Maintain an ideal weight for your age, height and frame. People who are overweight are more likely to snore, according to the American Association of Oral and Maxillofacial Surgeons (AAOMS).
Step 2
Sleep on your side or in a semireclining position to remedy your snoring. Lying on your back can make breathing more difficult, especially if you suffer from nasal congestion.
Step 3
Eat a small- to moderate-sized meal rather than a large dinner if you are eating within two hours of your bedtime. Avoid stimulants such as alcohol and caffeine that can make snoring worse.
Step 4
Refrain from taking sedatives such as sleep aids and muscle relaxants right before you go to bed. Drugs of this kind allow your throat muscles to relax, which can contribute to snoring.
Step 5
Wear a nasal strip that widens your nostrils, allowing for more passage of air while you sleep. The strips are not medicated and are available for purchase in drugstores and supermarkets.
Step 6
Discuss your snoring problem with your doctor if home remedies do not help you stop snoring as much as you would like. Medical treatments for severe snoring problems may be used if sleep is seriously interrupted on a regular basis. Radio frequency may be used to reduce the size of throat tissue that may obstruct airways. CPAP masks can deliver a constant supply of oxygen to treat snoring and sleep apnea. Surgery to correct a deviated septum may also be an effective snoring treatment.
Things You'll Need
- Nasal strips
- CPAP mask
- Radio frequency treatment
