|  | Conditions Treatments | Sleep Disorders

Tips to Help You Stop Snoring

If you snore, it can be extremely annoying to people who are within earshot, particularly the person sleeping next to you. Snoring is a bother, but it can also be a sign of a more serious health problem, such as sleep apnea, which occurs when a person stops breathing while he is asleep. Many adults experience snoring, which is caused by loose tissue vibrating in the throat. You can do several things to help prevent your snoring.

  1. Lose Weight

    • Losing weight can help you stop snoring. Excess weight can cause extra fat in the throat. This narrows your airway and heightens the chance that you will snore.

    Sleep on Your Side

    • A quick fix for snoring is sleeping on your side. When you sleep on your back, your tongue falls backwards, narrowing your airway. That can cause you to snore. When you turn over on your side, your tongue falls to the side and expands your airway. It's possible that although you lay on your side initially you roll over on your back during the night. Consider attaching a tennis ball or something else to your nightgown or pajama shirt to prevent this.

    Nasal Strips

    • Purchase adhesive strips made to help you stop snoring. Place one across the bridge of your nose before bedtime. These strips help enhance the air flow into your nose.

    Oral Appliances

    • A dentist can fit you with an oral appliance that will help you stop snoring. These appliances help keep your tongue pushed forward while you sleep so that your airway remains open. You will need to continue to visit your dentist to make sure the appliance is fitting properly. While these appliances can be effective, they can also be uncomfortable.

    CPAP

    • Doctors often prescribe a continuous positive airway pressure (CPAP) machine for people with serious snoring issues. With this machine, you wear a mask over your face while you sleep. The mask is attached to a pump that pushes air through the airway, keeping the airway open. While the CPAP machine can take some getting used to, people with severe snoring problems and sleep apnea often sleep much better with it.

Sleep Disorders - Related Articles