Things You'll Need:
- Blocks for elevating bed
- Over-the-counter nasal strips or decongestants
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Step 1
Lose weight if you are overweight or obese. Being overweight worsens snoring and increases your risk of sleep apnea, according to the University of California, San Francisco.
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Step 2
Sleep on your side, and avoid lying on your back while in bed. The National Institutes of Health recommends side-sleeping to prevent the soft tissues in your throat from relaxing, thereby keeping your airway open and relieving snoring.
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Step 3
Elevate the head of your bed using pillows placed under your mattress or by placing the two front bed legs on blocks. This encourages your jaw and tongue to move forward, preventing airway obstruction.
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Step 4
Try a nasal strip or nasal decongestant during sleep. When your sinuses or nasal passages are congested, inhalation becomes more difficult. This can result in snoring. Nasal strips and decongestants are available at most pharmacies and grocery stores.
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Step 5
Avoid smoking, secondhand smoke exposure, and sleeping pills. All of these may increase snoring, according to the University of California, San Francisco.
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Step 6
Do not drink alcohol for several hours before going to bed. The Mayo Clinic states that alcohol relaxes the muscles in the throat and impairs your body's ability to defend itself against airway obstruction.
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Step 7
Be tested for sleep apnea, and begin treatment as soon as possible if you are diagnosed with the condition. Snoring is often associated with sleep apnea, a potentially serious condition that results when throat tissues obstruct the airway, stopping breathing.
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Step 8
Wear a continuous positive airway pressure mask while sleeping. A CPAP mask forces air through your airway, holding it open to relieve snoring and obstructive sleep apnea.
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Step 9
Undergo a surgical procedure to relieve snoring. A number of surgical procedures are available, depending on the cause and severity of your snoring. Most involve manipulating or cutting certain areas of the upper airway, such as the tongue, throat, nose, or jaw.
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Step 10
Visit an otolaryngologist, which is a surgeon who specializes in the ear, nose, and throat, for laser surgery. Laser surgery is time consuming, and typically involves four or five outpatient visits. During the surgery, a laser is aimed into your throat to remove excess tissue.
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Step 11
Ask your doctor about somnoplasty, a procedure that uses low-intensity microwaves to burn away part of the soft palate. Somnoplasty, also called radiofrequency tissue ablation, is typically performed on an outpatient basis under general anesthesia.
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Step 12
Use a dental device to relieve snoring. Visit your dentist to have a dental guard fitted to your mouth to hold your jaw in a more forward position. Dental devices may also be used to pull the tongue out, allowing more space for your airway and enabling easier breathing. You must be rechecked about every six months to ensure that your dental device still fits properly, according to the Mayo Clinic.
