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Things to Help With Snoring

Snoring is the hoarse sound of the vibration against the soft palate, or tissue, in your airway as you breathe while sleeping. Anybody can be a snorer, regardless of age or gender. About 45 percent of men and 30 percent of women are regular snorers. Try some easy, inexpensive remedies at home to alleviate your snoring. If your snoring persists, medical intervention may be necessary.

  1. Sleep Position

    • Sleep on your side instead of your back to relieve snoring. Hold a pillow when you fall asleep to help you stay in position. Tell your partner to wake you when you are snoring on your back so you can turn onto your side. Keep your head raised as you sleep by putting one or two extra pillows under it. There are special snore pillows available to help you stay in proper snore-free sleep position (see Resources).

    Food and Drink

    • Avoid eating anything heavy or drinking alcoholic beverages three hours before you go to bed. Alcohol and other depressants suppress the breathing drive. The muscles in the palate, tongue, neck, and pharynx can become overly-relaxed, causing the airway to collapse and lead to greater tissue vibration, which is snoring.

    Clear Nasal Passages

    • Nasal strips, available at your local pharmacy, bring increased air circulation by opening up the nostril respiratory track. A hot, steamy shower before bed can also help clear nasal passages.

    Weight

    • People snore regardless of their weight, but it is more common for people to begin snoring as they get older and gain weight; excess weight can suppress the respiratory system. If you are heavy, aim to lose 10 percent of your body weight to see an improvement with your snoring.

    Humidifier

    • You may be a seasonal snorer; dry air may dry out your nose and make you more prone to snore. Buy a humidifier or vaporizer to bring needed moisture into the bedroom air.

    Medical Intervention

    • When lifestyle changes do not alleviate snoring, your doctor may recommend oral appliances, such as a mouthpiece or mask, to be worn while sleeping. The purpose of a mouthpiece is to ideally position your tongue and soft palate, keeping your air passage open. A CPAP, or continuous positive airway pressure, is a pressurized nasal mask that keeps your air passage open.

      Traditional surgery is sometimes performed to cut and tighten excess tissue in the throat. Other surgeries, including Laser and Radio-frequency, shorten or remove portions of the soft palate; sometimes the uvula is removed as well.

      Your medical professional will help you decide which is the best option for you.

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