Snoring is a breathing irregularity that occurs when people are sleeping. This irregularity is due to a partial blockage in the throat created by the throat closing in on itself while a person sleeps. Snoring may be nothing more than an annoyance to those who sleep within earshot of you, but it can also indicate a serious health problem in some people. According to the Mayo Clinic, up to 50 percent of adults snore on occasion. If you are a snorer and want to stop, there are several things you can do to train your body not to snore while you sleep.
Step 1
Sleep on your side. According to the Mayo Clinic, sleeping on your back causes your tongue to fall back in your throat and restrict your airway when breathing. By sleeping on your side, you can avoid obstructing your airflow. If you are a person who naturally returns to sleeping on your back in the middle of the night, you can also try lifting the head of your bed a few inches off the ground to lessen the direct angle of the tongue being pushed back into your throat.
Step 2
Place adhesive nasal strips on top of your nose at night to open up your airway. If your only problem is snoring, this can improve airflow and reduce or eliminate snoring. If you have sleep apnea, though, breathing strips won't solve your problems.
Step 3
Cut off drinking alcoholic beverages within two hours of your bedtime. These drinks act as sedatives and depress your nervous system, which relaxes the muscles in your mouth and throat and exacerbate snoring. Medical sedatives also have this effect and should be avoided whenever possible.
Step 4
Visit an ear, nose and throat specialist and obtain headgear that helps to open up the throat and correct your snoring. Mouthpieces or other equipment can help reposition the jaw at night to open up the throat and improve your airflow, eliminating your snoring.
