Snoring is almost equally as common in women as it is in men. Snoring is caused by an obstruction in the passageways while a person is sleeping. As the person inhales and exhales, the air passes over the obstruction, causing the sound associated with snoring. It is not a medical condition, but it may be caused by one. It's never fatal, but many people seek treatment due to its annoying nature. Although generally no cure exists, steps can be taken to help someone, including a woman, minimize its occurrence.
Step 1
Keep weight at a healthy level. The accumulation of weight around the heart or chest or bulkiness in the throat can cause a person to snore. Eating a balanced diet of protein, fresh fruits and vegetables, and whole grains supports a healthy diet. In addition, exercise is essential to overall health, as well as reaching and maintaining a healthy weight.
Step 2
Adjust sleeping positions. Many patients find that sleeping on their side helps to alleviate symptoms of snoring, says the Mayo Clinic. When a person lies on her back, her tongue falls to the back of the throat, creating an obstruction that may cause snoring.
Step 3
Avoid consuming alcohol or taking sedatives before bedtime. Alcohol and sedatives work to relax the muscles of the central nervous system. However, depending on the type and quantity, this relaxation can be exaggerated, causing the throat to become gently blocked by this tissue. The Mayo Clinic advises that alcohol or sedatives should be avoided at least two hours before bedtime.
Step 4
Use over-the-counter nasal strips, recommends the University of Maryland Medical Center, or UMMC. These strips can be purchased in most pharmacies. Nasal strips work to treat snoring by widening the space between the nostrils. This allows more air to flow through air passages, minimizing the occurrence of snoring.
Step 5
Treat all nasal and throat-related conditions, such as congestion or an infection. Inflammation in the throat or nasal passages can cause swelling, making it difficult to breathe correctly and limiting the flow of air while sleeping.
