How to Snore Less

Snoring is often embarrassing for you and annoying for your partner, but it may also affect your health. When people snore, this is a sign that the airway is partially blocked for one reason or another. Don't let snoring affect your relationships or your mental and physical health. Narrow down the problem before seeing a professional. Evaluate everything from your diet to your favorite positions to sleep in. Investigate how your body handles pets or certain flowers in the house as these may trigger allergic reactions that can contribute to your snoring dilemma.

Things You'll Need

• Pillows
• Health foods
• Allergy medication

Show More

Instructions

• 1

  Switch up your sleeping style. People are more likely to snore when lying on their back, as the throat is most relaxed in this position. Try sleeping on your side or stomach and look for results. Buy new pillows and elevate your neck. The elevation helps allow air to flow more freely from your nose and mouth to your lungs. Supporting your neck can also lessen or do away with neck and back pain.

• 2

  Watch what you eat. Overweight people are more likely to snore as excess fat and weak muscles exacerbate the condition. Eat plenty of fruits, vegetables and lean meats, while cutting out processed foods and those that are high in sugar and salt content. Get an adequate amount of exercise. Participate in cardiovascular and muscle-building activities to achieve optimum results. Limit your alcohol and tobacco intake as these products can interfere with your muscle function, overly relaxing muscles while you sleep.

• 3

  Visit your doctor and see if you have allergies. Allergies can create excess mucus or tighten airways, making it more difficult to breathe while you sleep. There are over-the-counter and prescription medications alike that can relieve most of these symptoms.

• 4

  Participate in a sleep study. Allow a doctor to determine if you have a sleeping disorder, such as sleep apnea, that is hindering your breathing. Sleep disorders are often detrimental to your health. If you feel that you are suffering from this type of condition visit your doctor or a specialist as soon as possible.