How to Reduce Snoring

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.

Difficulty:

Moderately Challenging

Instructions

Things You'll Need

• Antihistamines
• Sleeping Masks
• Tennis Balls Cut In Half
• Earplugs

1. Don't drink alcohol before going to bed. It can increase muscle relaxation, which may make snoring more likely.

2. Avoid muscle relaxants and sleeping pills.

3. 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.

4. To prevent snoring while lying on your back, elevate your upper body 30 degrees using a foam wedge.

5. Talk to your doctor about taking an antihistamine if your snoring is caused by a cold or allergy.

6. Give up smoking. Experts believe cigarette smoking disturbs sleep and increases the likelihood of snoring.

7. Lose weight; this helps reduce the size of the palate.

8. Offer your partner earplugs if your snoring keeps him or her awake.

9. See a dentist for information about an anti-snoring dental device, which prevents the lower jaw from falling back while you're sleeping.

10. 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.