How to Reduce Snoring Noise

Humans and animals alike suffer from snoring. Whether it's you, your roommate or your partner that is the culprit, don't settle for poor sleep. There are many factors that can cause one to snore and most are cured for little or no money, while others may be an indicator of a serious health problem. It's best to discuss when the snoring occurs, and to evaluate what factors play into the snoring, which is best achieved if you have a partner who sleeps with you on a regular basis.

Instructions

• 1

  Investigate the reason for your snoring. Causes of snoring can include excessive alcohol consumption, weak throat muscles or an excess of throat tissue. Certain foods such as dairy and prescription drugs can also cause you to snore. An oncoming illness can create an over abundance of mucus and can also cause a normally quiet sleeper to snore. If you are having problems deciphering what the cause is, keep a journal of what you consume and feel like day to day to better uncover the culprit.

• 2

  Rotate sleeping positions. Some positions are more likely to block your airway and can cause a breathing struggle while you sleep, which may lead to snoring. If you generally snore while you lay on your back, try lying on your side or on your stomach. You may also want to buy neck supportive pillows. Specially made supportive pillows are meant to open airways, which will not only improve your partner's quality of sleep, but yours as well.

• 3

  Create empty or white noise. Turning on a fan, noise machine or opening a window can allow in an array of sounds that may blend with or drown out your snoring, which may keep your partner content. If this doesn't seem to work, try turning on the TV or stereo at a low volume. Make sure not to turn the volume up too high or the excessive empty noise may disrupt sleep patterns as much or more than snoring.

• 4

  Purchase over-the-counter breathing products. There are sprays, strips and anti-inflammatory medications that should ease inflamed tissue or open partially blocked airways.

• 5

  See a doctor. While most snoring is basically harmless besides an interruption to you or your partners sleep, other forms of snoring can be potentially dangerous. A few forms of snoring cause you to stop breathing in your sleep, which can lead to suffocation or brain damage if you fail to wake in time to start breathing again. While most types of snoring affect the quality of your sleep, others may take a toll on your overall health. There are surgical procedures that chronic snorers may benefit from such as those that open airways in the throat and nasal passages by removing excess tissue.