Snoring Lifestyle Changes
To prevent or reduce snoring, you may try the following:
- If you're overweight, lose weight. Being overweight is a common cause of snoring. Extra bulkiness in the throat narrows your airway.
- Sleep on your side. Lying on your back allows your tongue to fall backward into your throat, narrowing your airway and partially obstructing airflow.
- Nasal strips. Adhesive strips applied to the nose help many people increase the area of their nasal passage, enhancing their breathing. These strips aren't effective for people with sleep apnea, however.
- Treat nasal congestion or obstruction. Having allergies or a deviated septum can limit airflow through your nose. This forces you to breathe through your mouth, increasing the likelihood of snoring.
- Limit or avoid alcohol and sedatives. Avoid drinking alcoholic beverages at least two hours before bedtime, and let your doctor know about your snoring before taking sedatives. Sedatives, hypnotics (sleeping pills), and alcohol depress your central nervous system, causing excessive relaxation of muscles, including the tissues in your throat. In addition, if you stop breathing due to obstructive sleep apnea, it may take longer for you to begin breathing again because alcohol and sedatives blunt the brain's ability to arouse from sleep.