How to Stop Throat Snoring

Snoring through your throat occurs among adults and children for a variety of reasons. Anatomical abnormalities, obesity and sedative substances can cause your throat to relax during sleep and vibrate or flap in sync with your breathing pattern, creating the sound of a snoring throat. Snoring disrupts your quality of sleep and that of your partner. You can stop snoring through your throat by changing certain aspects of your lifestyle and by consulting with your physician.

Instructions

• 1

  Lose weight. Obesity, hypertension and having a large neck circumference increase the severity of throat snoring. Excess fat stores around your airways narrow your breathing passage, making breathing difficult and forcing your throat muscles to collapse or vibrate as you exhale.

• 2

  Sleep on your side or stomach. Sleeping on your back puts pressure from your neck tissue directly over your airways. Rolling off your back relieves the soft tissue in your throat of excess neck weight. If you're used to sleeping on your back, sew half a tennis ball into the back of your sleep shirt to encourage correct positioning, even in your sleep.

• 3

  Avoid taking sedatives or consuming alcohol before sleeping. Substances that relax your muscles also cause the tissue in the back of your throat to become soft and flabby -- and easier to vibrate against air currents, also known as throat snoring.

• 4

  Elevate your head at least 4 inches from the bed with pillows. Raising your head at an angle relieves the direct pressure from your airway, reports the American Academy of Otolaryngology. Stack the pillows at an angle rather than a straight drop off. This will help you avoid a stiff neck in the morning.

• 5

  See your doctor. Depending on the cause and severity of your throat snoring, your doctor may perform reconstructive surgery to reduce or stiffen the soft tissue in the back of your throat that causes snoring.