Nearly half of all adults snore at least occasionally, with overweight men being affected most frequently, according to the American Academy of Otolaryngology. Overweight people tend to have excess neck tissue that narrows and partially obstructs their airways during sleep, leading to an increase in the frequency and severity of snoring. Overweight and obesity also increase the risk of sleep apnea, a potentially fatal condition characterized by heavy snoring and episodic pauses in breathing. In these cases, losing weight may decrease snoring and improve overall health.
Step 1
Cook a healthy breakfast whenever possible to increase your energy and help prevent snacking during mid-morning. The National Institute of Diabetes and Digestive and Kidney Diseases says eating breakfast makes you less likely to overeat later on. If you do not have time to eat a healthy breakfast at home, grab a yogurt, granola bar or other portable, healthy food and eat it on your way to work or school.
Step 2
Eat five or six small meals each day instead of several large meals. Eating more often reduces hunger and makes it less likely that you will overeat at mealtime. Eating large meals within three hours of bedtime may also trigger snoring, according to the American Academy of Otolaryngology.
Step 3
Drink at least 64 oz. of water to curb your appetite. Sip on ice water when you get the urge to snack during the day and drink a full glass of water before meals to decrease your appetite and prevent overeating.
Step 4
Choose mono- and polyunsaturated fats over saturated and trans fats. Olive oil, canola oil, avocados, seeds and nuts are sources of good fats. Making healthy fat choices will help you lose weight and lower your risk of high cholesterol and heart disease, according to MayoClinic.com.
Step 5
Reach for a granola bar or other high-fiber, healthy snack at bedtime if hunger interferes with your ability to sleep through the night. Foods high in fiber take a longer time to digest than other foods, which helps you feel full for longer periods without significantly increasing the number of calories you consume.
Step 6
Engage in regular physical activity to increase your energy levels, improve your sleep and assist with weight loss. If poor sleep due to snoring is causing daytime fatigue and interfering with your attempts to exercise, speak with your doctor. He may be able to prescribe a medication to boost your energy levels or refer you to a sleep disorders clinic for evaluation and treatment.
Step 7
Talk to your doctor about prescription or surgical weight loss options if dietary and lifestyle changes do not help you lose weight. Snoring can significantly disrupt sleep, leading to fatigue, reduced productivity and poor health, and sleep apnea is potentially fatal. Your doctor can advise you on the most appropriate treatment option for your individual needs.
References
- American Academy of Otolaryngology: Snoring
- University of Maryland Medical Center: Obstructive Sleep Apnea--Risk Factors
- National Sleep Foundation: Obesity and Sleep
- National Institute of Diabetes and Digestive and Kidney Diseases: Tips for Adults
- MayoClinic.com: Dietary Fats--Know Which Types to Choose
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