How to Reduce Snoring

By eHow Health Editor

Rate: (4 Ratings)

A perennial cause of bickering and snickering for cohabitants, snoring can be a real problem. Tissues vibrating in a partially blocked airway are usually to blame. The snore-inducing blockage often comes from relaxed muscles in the back of the throat, or stuffy nasal passages brought on by a cold or allergies.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

Step1
Don't drink alcohol before going to bed. It can increase muscle relaxation, which may make snoring more likely.
Step2
Avoid muscle relaxants and sleeping pills.
Step3
Sew or tape a tennis ball to the back of your pajamas or T-shirt. Snorers are more likely to snore when lying on their backs. The ball will make this position uncomfortable and force you to roll over onto your side.
Step4
To prevent snoring while lying on your back, elevate your upper body 30 degrees using a foam wedge.
Step5
Talk to your doctor about taking an antihistamine if your snoring is caused by a cold or allergy.
Step6
Give up smoking. Experts believe cigarette smoking disturbs sleep and increases the likelihood of snoring.
Step7
Lose weight; this helps reduce the size of the palate.
Step8
Offer your partner earplugs if your snoring keeps him or her awake.
Step9
See a dentist for information about an anti-snoring dental device, which prevents the lower jaw from falling back while you're sleeping.
Step10
Talk to an ear, nose and throat specialist for possible surgery or treatment. There are a variety of techniques that can help reduce snoring.

Tips & Warnings

  • Heavy snoring can be a symptom of sleep apnea, a sleep disorder that has been linked to serious health problems. If you snore heavily and often feel drowsy or fatigued despite sleeping all night, consult a doctor.
  • This information is not intended as a substitute for professional medical advice or treatment.

Comments

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Anonymous

Anonymous said

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on 6/30/2006 Try to breath through your nose and not your mouth. Try to follow this while you are walking sitting and running. This does help to a certain extent.

Anonymous

Anonymous said

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on 1/5/2006 I started taking quercetin nutra drops for allergies (once in morning and once before going to bed) and a side effect is that it reduced/eliminated my snoring. I used to snore really loud, now I only do it occasionally. The drops will work best for people that seem to have trouble breathing through their nose (like me).

Anonymous

Anonymous said

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on 11/22/2005 One of the main causes of snoring is a person has a deviated septum usually caused by a broken nose or scarring of the nasal passage. If this is the case, you should seek a doctor's advice and have possible minor surgery to alleviate the problem.

Anonymous

Anonymous said

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on 11/22/2005 Sleeping with the mouth open can produce snoring.
Using a chin strap to keep the mouth closed should reduce snoring.

Anonymous

Anonymous said

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on 11/22/2005 Train yourself to hold your tongue on the palate, right behind the upper front teeth as you go to sleep. If your mouth should open during sleep, this method will limit the air intake thru the mouth and prevent snoring.

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eHow Article:  How to Reduce Snoring

eHow Health Editor

eHow Health Editor

Category: Health

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