How to Treat a Snoring Problem

Snoring interrupts sleep. People who chronically snore (as well as those who sleep next to them) may find that they are sleepy, irritable and have poor concentration during the day. Snoring may be an indication of a health problem or the result of the structure of a person's nose and throat. Pinpointing the reason why a person snores will help to find a method to treat the problem.

Things You'll Need

• Pillows
• Reclining chair
• Wind instrument
• Mandibular advancement splint
• Chin strap
• Nasal strips
• Nasal spray

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Instructions

• 1

  Get evaluated by a doctor to find out what causes you to snore. Treatment will be based on this.

• 2

  Change your sleeping position. Elevate your head with pillows so that it is at least 5 inches off the mattress. Sleep sitting up in a reclining chair to reduce snoring. When your head is lifted your lower jawbone relaxes and allows your tongue to come forward, helping you to breathe better.

• 3

  Lose weight and exercise to see if this helps stop your snoring. When you are overweight, fatty tissues surround the throat and cause you to snore. Discuss a diet and exercise plan with your doctor or a nutritionist.

• 4

  Exercise your vocal cords each day. Singing is a good way to work out the vocal cords and tone the muscles in your throat. Sing for about 15 minutes a day. If singing is not your forte, start playing a wind instrument such as a recorder or harmonica to strengthen the muscles surrounding the throat.

• 5

  Quit smoking and drinking alcohol to reduce snoring. Smoking causes obstructions in the airway due to excess mucus or swelling of the throat tissues. Alcohol causes the muscles surrounding the throat to relax which may also lead to snoring.

• 6

  Clear your environment of airborne particles that may cause allergic reactions. Airborne particles may cause swollen throat tissue and nasal mucus, making it difficult to breathe. Allergic reactions to pet dander, dust, mold, or a wood-burning stove may cause snoring.

• 7

  Organize your days and nights so you sleep at regular intervals for the recommended eight hours within each 24-hour period. People who have an erratic sleep schedule tend to snore more due to not getting enough REM (Rapid Eye Movement) sleep. REM sleep is the short bouts of sleep which occur several times during the night where your brain and body get the most rejuvenation.

• 8

  Wear a dental appliance that keeps your jaw and tongue in position to limit snoring. Dental appliances that reduce snoring are called mandibular advancement splints.

  Wear a chin strap to keep your jaws closed and and to prevent you from breathing through your mouth, thereby reducing the rumbling snore.

• 9

  Have surgery to help you tp breathe better at night. There are three surgeries that may help to reduce snoring -- correcting a deviated septum; removing the adenoids and the Pillar procedure. In the Pillar procedure the doctor places three small implants on the soft palate that adds structural support to reduce the vibration of snoring.

• 10

  Use nasal strips or nasal sprays at bedtime. Nasal strips are small bandages with a metal expansion strip that goes across the bridge of the nose to pull apart the nostrils and open up the nasal passages. Nasal sprays can clear the airway before you go to sleep.