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
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Don't drink alcohol before going to bed. It can increase muscle relaxation, which may make snoring more likely.
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Avoid muscle relaxants and sleeping pills.
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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.
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4
To prevent snoring while lying on your back, elevate your upper body 30 degrees using a foam wedge.
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5
Talk to your doctor about taking an antihistamine if your snoring is caused by a cold or allergy.
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6
Give up smoking. Experts believe cigarette smoking disturbs sleep and increases the likelihood of snoring.
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7
Lose weight; this helps reduce the size of the palate.
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8
Offer your partner earplugs if your snoring keeps him or her awake.
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9
See a dentist for information about an anti-snoring dental device, which prevents the lower jaw from falling back while you're sleeping.
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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.
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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.