How to Quit Snoring

Overview

Snoring, as defined by the American Sleep Apnea Association (ASAA), happens when the tissues in your airways vibrate as you sleep. Snoring can be occasional after enjoying a large meal or a glass of wine, or it can be a more serious form of sleep disorder that obstructs breathing. The effectiveness of the various ways to quit snoring will depend on the frequency and seriousness of your snoring habit.

Step 1

Make an appointment with your primary care physician to discuss your snoring. She may recommend some lifestyle changes that can help you quit snoring. People who are overweight are more likely to snore, according to the Mayo Clinic. If you are overweight, develop a safe weight-loss plan under the supervision of your doctor.

Step 2

Sleep on your side, rather than on your back. Lying on your back works against gravity and lets your tongue obstruct your airways, which can lead to snoring. Side-sleeping naturally adjusts the position of your tongue and clears your airways.

Step 3

Use nasal strips while you sleep. Some people see results with these over-the-counter products, which widen the nasal passages.

Step 4

Refrain from drinking alcoholic beverages or taking muscle relaxants for several hours before you go to bed, if possible. Both of these substances are sedatives that cause your throat tissues to relax more and can lead to snoring.

Step 5

Consult with your dentist about using an oral appliance to help you quit snoring. Mouth guards that keep the tongue in a certain position reduce the obstruction of the airways and may lead to a drop in snoring.

Step 6

Consider surgery or laser treatments to treat severe snoring that disrupts sleep and inhibits normal breathing during slumber. The ASAA reports that several FDA-approved procedures are used to shrink the tissues of the uvula or to remove excess tissue that blocks the airways and causes snoring.