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.

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[mikejones161]

on 7/11/2009 The simplest advice is Lose Weight.

Most snorers are obese. Do you snore? Are you fat? There's a clue there.

I snored so badly for years, my partner and I never slept together - even our honeymoon suite had seperate bedrooms.

I lost weight and now we sleep together all the time. (Now that we go to bed at the same time, I can't stay up late watching the TV anymore! There's always a downside. LOL)

It's a well documented fact that if your coolar size is above about 16"-17", you'll snore. Below that, you're snoring will disappear or be significantly reduced.

I lost 6 stone (84lbs) in total, but my snoring improved when I'd lost about three stone. If you lose enough weight to help reduce your snoring, there will be so many other benefits too. (I don't go to bed just to sleep anymore!)

[gapotter]

on 2/8/2009 Breathe Right strips sometimes reduce snoring if it is coming from your nose, but they will not work if your snoring comes from your throat.

[1GoGetter]

on 1/6/2009 Really liked the tennis ball technique. That's very funny! Overall, the advise is excellent and I will definately give a copy of this to my snoring partner.

[theperfectfit]

on 12/29/2008 Good article. I will pass this along to my daughter. Her husband says that he can sleep until 4 a.m. and then the snoring starts and his sleep ends. Thanks.

[GeriLW]

on 11/14/2008 Snoring is often related to sleep apnea. If you want to learn more read http://www.newrinkles.com/index.php/archive/did-you-know-snoring/