Snoring is a sleep problem that can affect the quality of sleep for both you and your partner. In many cases, you may be able to prevent snoring by making a few simple lifestyle changes, such as changing bedtime habits, changing diet, losing weight, or quitting smoking. Other more serious cases may require oral devices, breathing machines, or even surgery. There are a number of factors that can contribute to snoring, including sinus or nasal problems, weight, smoking, alcohol use, and sleeping position. A person's age and gender can play a role in snoring too.
To successfully to prevent snoring, you typically have to be able to identify the reason that you snore. It may be something as simple as your sleeping habits. If you sleep on your side, try sleeping on your back to see if this calms the snoring. One old trick to prevent rolling over on your back during the night is to attach a tennis ball to the back of your pajama top, which makes it uncomfortable to roll onto your back.
For cases of mild snoring, you can also try adding or eliminating pillows. Some people find that adding pillows and elevating their head during bedtime can help prevent snoring, and special pillows are even sold for this purpose. Others find that they snore less when they sleep with no pillows at all. Finding the correct position and number of pillows for you usually just takes a little experimentation.
If the cause of your snoring has to do with a nasal or sinus problem, you may want to try using a nasal strip or decongestant at bedtime to prevent snoring. These work by opening up nasal passages and airways, which results in more air reaching your lungs. You may be able to breathe easier, and you and your partner can sleep better.
Watching what you eat and drink before bedtime may help you prevent snoring. Because dairy products can cause mucous buildup that can often cause snoring, they should be avoided before bedtime. Big meals should also be avoided before bedtime. A full stomach puts pressure on the diaphragm, which in turn limits your breathing passages.
If you are overweight, this could be one of the main causes of your snoring. Excess weight can narrow your air passages, causing the tissues to rub together, which results in snoring. Losing weight not only contributes to your general health, but it can also reduce, or even put an end to, your snoring.
Today, it is generally accepted that smoking is bad for your health. What many people may not know is that smoking can increase the chances that you will snore. Smoking and second-hand smoke irritate the membranes in the nose and throat. It can also cause congestion in the nasal passages and lungs. Quitting smoking can help eliminate these problems, which may also prevent snoring to some degree.
Some people may also want to try any of the anti snoring devices on the market today. These are often mouthpieces that help to reposition the jaw. This often helps the tongue fall into place naturally, which is said to help prevent snoring. It is often disputed whether these devices work, but if other simple lifestyle changes don't seem to be working, it may be worth it to try one out.
When all else fails, you may have to talk to your physician, as you may have a more serious condition known as sleep apnea. Individuals with sleep apnea often stop breathing for a small amount of time while they sleep. One way to treat this disorder is by using Continuous Positive Airway Pressure, which uses a machine to blow air into a mask placed over your nose and mouth while you sleep. Another remedy for snoring is surgery. Surgery for snoring can increase the size of your airways or correct any abnormalities that may be contributing to your snoring.