To prevent or eliminate snoring try the following:
1. Lose weight. Being overweight is a common cause of snoring. Being overweight narrows the airway, and the loose tissue at the back of your throat vibrates as you breathe.
2. Sleep on your side. Your tongue falls to the back of your throat, if you are sleeping supine, narrowing the airway. To avoid sleeping lying down, try sewing on the back of your tennis ball pajamas.
3. Treat a stuffy nose. An allergy or deviated septum can limit the flow of air to your nose, and force you to breathe through the mouth which causes snoring.
4. Limit or avoid alcohol. Avoid drinking alcohol 4 hours before bedtime. Let your doctor know you are snoring before you take sedatives and sleeping pills. These drugs put your central nervous system to sleep, causing your muscle to become overly relaxed and cause snoring.
5. Sing. Singing can also help to improve muscle control of the palate and upper part of your throat. According to the study, singing and vocal exercises for 20 minutes per day for 3 months can reduce snoring.
Consult a doctor if your snoring causes difficulty breathing at night, headaches in the morning, excessive drowsiness in the morning, swelling of the throat, high blood pressure, and irregular heartbeat.
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