How to Stop Bad Snoring

Do you keep yourself or your partner awake at night with loud snoring? Perhaps you even sleep in separate rooms because of the annoying noise. If so, you don't need to give up hope of ever having a good night's sleep again. A sleep specialist can help determine if there are medical causes for your snoring. You may be directed to wear a breathing mask at night or the physician may even recommend surgery to correct the problem. A few nonmedical steps can also be investigated that may result in everyone sleeping better.

Things You'll Need

• Honey
• Thick, firm pillow
• Boards
• Tennis balls
• Humidifier
• Nasal strips
• Nasal sprays
• Antihistamine
• Peppermint mouthwash
• Nettle tea

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Instructions

Food

• 1

  Avoid drinking alcohol before bed since this can cause airways to constrict.

• 2

  Eliminate rich foods and dairy products because they can cause and increase mucus.

• 3

  Avoid large meals before bed to avoid impeding the movement of the diaphragm.

• 4

  Eat a small amount of honey before bed to help ease your breathing.

Habits

• 5

  Stop smoking because smoking causes your throat to swell.

• 6

  Lose weight to ease the stress on your lungs and airways.

• 7

  Use a thick, firm pillow to elevate your head and open your airways.

• 8

  Elevate the head of your bed several inches by placing boards under the legs.

• 9

  Sleep on your side rather than on your back. Sew a tennis ball into the neck of your pajamas to keep from rolling to your back in the night.

• 10

  Develop a regular sleep routine to eliminate excessive tiredness.

Accommodations

• 11

  Sleep with a humidifier going in your room to open your airways.

• 12

  Use nasal strips to open nostrils during sleep.

• 13

  Try nasal sprays to open the nostrils.

Allergies

• 14

  Take an antihistamine before bed.

• 15

  Gargle with peppermint mouthwash.

• 16

  Drink nettle tea made from a dried nettle leaf steeped in boiling water.

Exercises

• 17

  Strengthen the tongue to prevent it from falling back in the mouth and blocking your airway. Stick out the tongue. Move the tongue from side to side while keeping it straight. Move the tongue up and down. Complete at least 15 repetitions. Increase the repetitions.

• 18

  Strengthen the lips and lower face. Pucker the lips in an exaggerated fashion. Hold the position for five seconds.

• 19

  Make an exaggerated smile. Say the alphabet while holding the exaggerated position.