Snoring can affect your life, and you may not even realize it. It can take away your quality of sleep, leaving you weak and tired throughout the day. In serious cases, snoring can be caused by sleep apnea, which can lead to weight gain, stroke and heart disease. More than half of the people who suffer from sleep apnea are not properly diagnosed, according to the National Institutes of Health. If your snoring is not caused by a medical condition, you might be able to overcome this annoying problem.
Step 1
Use extra pillows or a large, thick pillow to elevate your head. This helps reduce snoring by aligning the airway, according to Columbia University Health Q&A Internet Service.
Step 2
Avoid drinking alcoholic beverages and do not take medications such as sleeping pills, tranquilizers or antihistamines just before going to sleep. Alcohol and medicine can relax the muscles and limit the air passageway.
Step 3
Stay away from dairy products before you go to sleep. These products can cause mucus buildup that can interfere with breathing.
Step 4
Lose weight if you are overweight. Extra weight upsets your breathing patterns during sleep. Stop smoking if you smoke. Smoke inflames and swells the throat. Or at least avoid smoking before bedtime.
Step 5
Avoid a heavy meal or rich snacks before sleeping. Eat light and eat earlier in the evening. A full stomach interferes with breathing passageways.
Step 6
Sleep on your side. Or tell your partner to roll you on your side if you are snoring. This often prevents snoring by relieving pressure and vibration to the airway.
Step 7
Sleep with a humidifier in your room to reduce congestion and to moisten the throat.
Step 8
Place a nasal strip on your nose before sleep. The strips open up the nostrils to allow more air to come in. Many snorers and their partners say this works. Anti-snoring nasal sprays and pills may also do the trick.
Step 9
See a doctor if your snoring continues.
Tips and Warnings
- Snoring is often associated with sleep apnea, according to the Snoring and Apnea Center of California in Culver City. Sleep apnea can cause extreme lapses in breathing. Treatment can involve surgery or medication. But new techniques include placing soft polyester inserts in the palate to prevent vibration during sleep.
- Make sure your doctor checks for other causes, if you do not have sleep apnea, such as allergies or other medical problems that can be treated.
Things You'll Need
- Pillows
- Humidifier
- Nasal strip
- Anti-snoring pills and sprays
