How to Stop Snoring
Snoring is not just a nuisance for your bedmate (or, in extreme cases, for your neighbor). It can be a sign of a serious medical disorder called sleep apnea. The first issue to address regarding chronic snoring is whether this is a symptom of sleep apnea. Next you can figure out how to stop snoring.
- Difficulty:
- Moderately Challenging
Instructions
-
-
1
Are you overweight? Do you constantly feel drowsy? Do you struggle to breathe while asleep? Do you have high blood pressure? If so, consult a doctor who specializes in sleep disorders. These are all telltale signs of sleep apnea.
-
2
Use a single low pillow. Sleeping on too many pillows can stretch and narrow the nasal passage. If, however, you are congested, elevate the head by placing books under the mattress to encourage better drainage.
-
3
Try to sleep on your stomach, since snoring is less likely to occur in this position. You can buy anti-snoring pillows designed to keep snorers on their side while asleep.
-
4
Adopt a healthy lifestyle. Extra weight, smoking, alcohol and drugs all exacerbate snoring.
-
5
Review your meds. Sleeping pills, antihistamines and other medications increase snoring.
-
6
Consult your doctor if you suspect that allergies and nasal congestion may be causing the problem. Make sure your allergy medication is antihistamine free.
-
7
Try an over-the-counter nasal strip. These strips may widen the nasal passages and decrease congestion to reduce snoring.
-
8
Ask your dentist about using an oral appliance designed to reduce snoring.
-
9
Discuss the treatments for sleep apnea with a sleep-disorder specialist. These include surgery, radio-frequency treatment and a sleeping mask that aids breathing.
-
1
Tips & Warnings
If you are the bedmate of a snorer, use earplugs. The loud noise may prevent you from getting restful sleep and lead to sleep deprivation.
See also How to Remedy Sleep Problems.
Severe sleep apnea is potentially fatal if left untreated. An obstruction in the respiratory passage interferes with a person's ability to breathe while sleeping. In severe cases, the sleeper may stop breathing for a minute or even longer.
