According to the National Sleep Foundation, snoring affects about 90 million American adults. Snoring is caused by the vibration of soft tissues in the mouth. When the airway is narrowed during sleep, those tissues are more likely to vibrate with greater sound. Although some types of snoring are simply a source of annoyance for sleeping partners, others may indicate a deeper problem such as sleep apnea (intermittent pauses in breathing). As a result, it's a good idea to see a physician to be sure you're safe during sleep.
Step 1
Lose some weight. People who are overweight typically have more fatty tissue resting in the back of their throats, which increases their likelihood of snoring. According to the American Association of Oral and Maxillofacial Surgeons, losing as little as 10 pounds may make a noticeable difference in your snoring. Eating 500 fewer calories per day (if staying at your current activity level) can help you lose a pound every week. Speaking to a registered dietitian about eating a well-balanced diet and getting at least 30 minutes of moderate-intensity exercise per day can help hasten your weight loss.
Step 2
Change your sleeping position. Sleeping on your back physiologically makes you more likely to snore because it causes your tongue to lie further back in your throat. If you sleep on your side you may snore less. Also, keep your head elevated to allow your tongue and jaw to move forward so that air can move more freely as you sleep.
Step 3
Stay away from alcohol and sleeping pills. According to Helpguide online, alcohol and other sedatives can cause enough relaxation in your tongue and throat muscles to bring about snoring. Don't drink alcohol close to bedtime and avoid taking sleeping pills and antihistamines such as diphenhydramine.
Step 4
Visit a dentist to be fitted for an appliance. Dentists who specialize in sleep disorders can find you a device that can help keep your airway open by pushing forward your tongue and lower jaw as you sleep. Devices vary in style: some fit in the mouth while others go around the head.
Step 5
Consider surgical treatments. According to ABC News online, only some snorers are candidates for surgical treatments. People whose snoring is caused by a floppy palate may be aided by a laser treatment that tightens the palate or a thermal energy treatment that shrinks the throat's soft tissue in the back. Moreover, people who snore as a result of a floppy palate may benefit by getting implants that are placed under the soft palate to stiffen it.
