How is snoring prevented?

Lifestyle changes to prevent snoring

* Weight loss. If you are overweight or obese, losing weight can help to reduce the amount of fat around your neck, which can narrow the airway and cause snoring.

* Sleep on your side. Sleeping on your back can cause your tongue and soft palate to block your airway, which can lead to snoring. Sleeping on your side can help to keep your airway open.

* Elevate your head. Elevating your head by 4 inches can help to reduce snoring by preventing your tongue and soft palate from blocking your airway.

* Avoid alcohol and sedatives. Alcohol and sedatives can relax the muscles in your throat, which can lead to snoring. Avoid alcohol and sedatives in the hours leading up to bedtime.

* Get enough sleep. When you are sleep-deprived, your muscles are more likely to relax and block your airway, which can lead to snoring. Aim for 7-8 hours of sleep per night.

* Regular exercise. Regular exercise can help improve muscle tone and reduce your risk of obesity, both of which can contribute to snoring. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

* Avoid smoking. Smoking can irritate the lining of your throat and nose, which can lead to inflammation and swelling, which can narrow the airway and cause snoring.

* Use a nasal dilator. A nasal dilator is a device that can be inserted into your nostrils to help widen them and improve airflow. Nasal dilators can be helpful for people who have nasal congestion or allergies that contribute to snoring.

* See a doctor. If you are experiencing chronic snoring, it is important to see a doctor to rule out any underlying medical conditions that may be contributing to the problem.

In some cases, surgery may be necessary to treat snoring. This may be recommended if:

* The snoring is causing significant health problems, such as daytime sleepiness, memory loss, or heart problems

* The snoring is not responding to lifestyle changes or other treatments