Snoring is caused by a narrowing of the respiratory structures or airways. The sound of snoring is created when air attempts to navigate down a narrow airway. Most of the time, it is caused by sinus problems, age, obesity or improper sleep posture. For those who are married or have roommates, its important to learn how to prevent nightly snoring.
Step 1
Consider using medication to treat allergy and cold symptoms before bedtime. Allergies and upper respiratory infections cause congestion in the nose, which permits less air to flow through it. Depending on the condition, over-the-counter decongestants may open up nasal passages, relieve congestion and allow air to move in and out. Consult with a doctor about taking prescription medications to relieve these symptoms.
Step 2
Exercise to lose weight and decrease nightly snoring. According to the National Sleep Foundation, as a person gains weight, the airway is narrowed due to excess development in the throat. The decreased amount of air entering the narrow airway contributes to snoring at night.
Step 3
Place adhesive nasal strips on the nose. MayoClinic.com reports that this opens up the nasal passages and relieves congestion. The strips are placed over the nose to force nasal passages open at night. Strips are available over the counter in drug stores. Follow the directions for strip application.
Step 4
Sleep on your side. This prevents the airway passages from becoming restricted. Sleeping on your back causes the palate and tongue to block the airway passages. To cut down on nightly snoring, use blankets and pillows to prevent you from sleeping on your back.
Step 5
Consult with a doctor about different snoring treatments such as oral devices and appliances. These devices reduce nightly snoring by changing the oral cavity shape or preventing the tongue from obstructing the airway. Investigate surgical procedures when other snoring methods have failed. For example, people who snore often suffer from sleep apnea, which is a condition that causes a person to stop breathing in intervals during the night. According to the National Sleep Foundation, if a patient has sleep apnea, a continuous airway pressure machine is used to keep the airways open at night.
