How to Stop a Snoring Problem

The truth is that most people snore at one point or another. Men, however, are more likely to be snorers than women. When you go to sleep the muscles in your throat relax. Snoring happens when the flow of air from your mouth or nose to your lungs makes the tissues of the throat vibrate, causing a loud, harsh sound that may keep you and your sleeping partner awake. In many cases, it is possible to stop snoring by making lifestyle changes. If the problem is more severe, surgery or sleep devices may be necessary.

Things You'll Need

• Firm pillow
• Weight loss
• Nasal strips

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Instructions

• 1

  Lose weight. Both WebMD and the Mayo Clinic report that those who snore are more likely to be overweight. Losing weight---especially in the face and neck---will put less pressure on the airway and reduce snoring.

• 2

  Try sleeping on your side. According to the Mayo Clinic, even this simple change can greatly reduce snoring. The Mayo Clinic reports that sleeping on your back allows the tongue to fall towards the back of your throat, narrowing the airway.

• 3

  Sleep on a pillow with proper support. Sometimes a pillow that is too soft or too large can contribute to snoring.

• 4

  Cut out the alcohol. Well, you don't have to eliminate it entirely, but according to the Mayo Clinic, snorers shouldn't have any alcohol or other sedative (sleeping pills, for example) at least two hours before bedtime. These substances cause "excessive relaxation of muscles, including the tissues in your throat."

• 5

  Clear your nasal passages. Some snoring may the result of a stuffy nose and general congestion from allergies or a cold. Try using those little nasal strips that work to open the nasal passages. Decongestants that simply knock you out will probably do more harm than good because they cause excessive relaxation. According to the Mayo Clinic, taking a decongestant for more than three days in a row can actually cause more congestion. If you have chronic congestion, your doctor may be able to prescribe a steroid nasal spray.