How to Control Snoring
About half of all adults snore, according to the Mayo Clinic (see Reference 1), and lifestyle changes may be enough to reduce or prevent snoring in some people. When snoring becomes disruptive to you or others, talk to you doctor to rule out more serious conditions, and then examine your habits to see what changes can alleviate the problem.
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Instructions
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Go to your doctor and have her check for physical problems that may cause snoring. You may need surgery or other treatments to correct abnormalities of the nose or throat (see Reference 1).
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Treat any allergies that cause you to experience chronic nasal congestion, which may be causing you to snore. Ask your doctor about medications to relieve your symptoms (see References 1).
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Lose excess weight. If you are overweight, extra fat can narrow the airway and cause snoring (see references 1 and 2).
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Sleep on your side. If you sleep on your back, your airway is more constricted, and this can lead to snoring. Changing positions may improve or eliminate your snoring problem (see Reference 1).
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Avoid drinking alcohol for four hours before bedtime. Alcohol relaxes muscles, and it can cause snoring by relaxing the throat, according to the Mayo Clinic (see Reference 1).
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Try over-the-counter nasal strips, which widen the nasal passages and may reduce snoring, according to the U.S. National Library of Medicine.
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Ask your dentist or doctor to suggest a mouthpiece that can be worn at night to reduce snoring. These devices hold the jaw forward to prevent the airway from becoming constricted (see Reference 1).
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Tips & Warnings
If you find it difficult to remain on your side while you are sleeping, consider sewing a tennis ball into the back of your pajamas to keep from rolling over in the night (see Reference 1).
Snoring may be caused by a more serious condition called sleep apnea. People with sleep apnea have trouble breathing while they sleep, and the condition needs to be treated by a doctor. If your snoring problem is severe, or if you believe that you periodically stop breathing at night, see your doctor promptly (see references 1 and 2).
