Snoring Treatments

• Changing your sleep position.

Snoring occurs when the tongue and throat tissue sag down during sleep, blocking the airway. Sleeping on your back worsens this, so try sleeping on your side instead. If you have a tendency to roll over onto your back, try taping a tennis ball to the back of your pajamas to prevent this. Using a body pillow can also help you remain on your side. Try elevating the head of the bed a few inches, or prop yourself up using pillows.

• Losing weight.

A majority of those who snore are overweight. Excess weight around the neck can narrow your airway and make you more prone to snoring. Losing 10 percent of your overall weight can make a big difference.

• Avoiding alcohol before bedtime.

Alcohol acts as a muscle relaxer, reducing muscle tone in the back of your throat and making snoring more likely. You should eliminate alcohol consumption four to five hours before going to sleep.

• Quitting smoking.

Tobacco smoke irritates the membranes of the nose and throat, leading to blocked airways and an increased risk of snoring.

• Maintaining a regular sleep routine.

Try to go to bed at the same time every night. An odd schedule can result in too little sleep, which leads to excessive tiredness. When you sleep hard, the muscles become more relaxed, leading to snoring.

• Keeping your nasal passages open.

A stuffy nose can prevent air from moving freely, causing snoring. Try taking a hot shower before bed or rinsing your nose with a saline solution or Neti pot. Nasal strips may help keep your nasal passages open.

• Staying hydrated.

Drink plenty of fluids to moisten your throat and palate.

• Using a humidifier at night.

This will help prevent dry air from irritating the membranes in your nose and throat.

• Playing the didgeridoo.

Learning to play this Australian wind instrument can strengthen the soft palate and throat, reducing the odds that you’ll snore.