While snoring may not cause a problem for you, it can certainly be an issue for your partner or the rest of your family. Generally speaking, snoring is harmless; however, in extreme cases, snoring can be indicative of a larger problem--namely sleep apnea. Before getting too concerned, take simple steps to get your snoring under control. If the problem persists, consult your doctor.
Step 1
Lose weight. Snoring occurs when your airways become narrow. Mayoclinic.com reports that, "Being overweight is a common cause of snoring. Loose throat tissues are more likely to vibrate as you breathe, and extra bulkiness in the throat narrows your airway." A weight loss of 5 lbs. can even result in improvement in your snoring.
Step 2
Sleep on your side. Sleeping on your back can cause anyone to snore. Your tongue falls back into your throat and narrows your airway. Staying on your side is not always easy, especially if you tend to toss and turn in the night, ending up on your back again. Mayoclinic.com suggests sewing a pocket for a tennis ball at the top back of your nightshirt, which will help you stay on your side.
Step 3
Prop yourself up with pillows. A few pillows may help, especially if you can elevate yourself enough so your tongue doesn't fall back into your throat. You may try side sleeping with an extra pillow under your head and one between your legs. Getting your body to align can alleviate the pressure on airways. Elevating the head of your bed is another option.
Step 4
Stop smoking. Smoking has been linked to snoring, and in studies published by the "American Journal of Respiratory and Critical Care Medicine," it was found that smokers are much more likely to suffer from chronic snoring than nonsmokers. The chemicals in cigarettes or tobacco can inflame and irritate the lining of your airways causing them to be smaller, thus making you much more prone to snoring.
Step 5
Treat congestion. You can be congested for a number of reasons, and congestion can leads to snoring. Underlying allergies, sinus infection, exposure to secondhand smoke and other chemical irritants can be at the root of your congestion. Try over-the-counter anti-histamines and remove yourself from any harmful exposure that will cause inflammation to your airways.
Step 6
Limit alcohol or sleeping pills. Alcohol and sedatives are depressants. Mayoclinic.com reports, "Sedatives and hypnotics (sleeping pills) and alcohol depress your central nervous system, causing excessive relaxation of muscles, including the tissues in your throat." Mayo Clinic suggests holding off on all alcohol consumption at least 4 hours prior to going to bed and eliminating hypnotics if possible.
Things You'll Need
- Pillows
- Tennis ball
- Anti-histamines
