Snoring can cause sleepless nights and cranky spouses. If you snore, you are not alone. The American Academy of Otolaryngology–Head and Neck Surgery Foundation reports that almost half of all adults snore from time to time. While severe snoring may indicate a serious medical condition known as sleep apnea, many other people suffer from mild or occasional snoring.
LOSE SOME WEIGHT. Research has shown that excess body fat can contribute to an increase in snoring. Some of this excess fat ends up in your neck, disrupting the movement of air through your upper respiratory tract. Losing even a small amount of weight can help reduce snoring.
LIMIT DRINKING BEFORE BEDTIME. Alcohol consumption can cause an increase in snoring. Try to limit the quantity of alcohol you drink and refrain from drinking for about two hours before retiring for the night.
AVOID DRUGS THAT CONTRIBUTE TO SNORING. Certain antihistamines and other drugs can cause an increase in snoring. If you must take these types of medications, try to only take them during the day, not right before bedtime.
GET SOME EXERCISE. Regular exercise has been shown not only to help you lose weight, but to promote more healthful sleep. This can have a positive effect in reducing the amount of snoring you do.
SLEEP ON YOUR SIDE. Sleeping on your back can cause an increase in snoring, as the soft palate falls against the back of the throat more readily. Sleeping on your side may not cure your snoring problem, but it can decrease the intensity and volume of the snores themselves.
GET TREATMENT. If your snoring is preventing you from getting adequate sleep, talk to your doctor. Snoring may be caused by sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts.