Sound Advice: How to Put an End to Noisy Snoring

Snoring is a pain for all involved. Anyone within earshot -- even the snorer himself -- can be negatively impacted by this intrusive problem.

Although women do snore, research indicates men are more likely to be snorers. In fact, four out of every 10 men will snore. For partners sleeping (or trying to sleep) next to these individuals, rest may be disturbed and relationships could be affected.

Snoring is also dangerous for the snorer. It could be a sign of airway obstruction or a condition called apnea, where one briefly stops breathing. Snorers may not be getting the rest they need due to their snoring -- especially if a bed partner is waking the snorer up to cease his snoring.

Snoring is basically noisy breathing that occurs as a result of partial obstruction of the air passages. This is usually due to the soft tissues of the palate, uvula, tongue, and tonsils relaxing during sleep. There are a number of factors that can contribute to snoring and remedies to try. Here are some of the ways to get a little peace and quiet pillow time.

1. Sleep on your side. Back sleeping can make snoring worse. If you tend to roll over during the night, placing a ball or something uncomfortable on your pajamas to prevent you from staying on your back.

2. Lose weight. Excess weight can contribute to airway constriction.

3. Avoid dairy before bed. Milk products can contribute to excess mucus formation, which can block air passages.

4. Avoid alcohol and sleeping pills. Both of these items can relax muscles and make snoring worse.

5. Don't take antihistamines before bed. Antihistamines, too, will relax muscles, potentially contributing to snoring.

6. Use a cool-mist humidifier. Adding moisture to the air may help alleviate dry air passages and snoring.

7. Elevate your head. Use several pillows or thicker ones to lift your head.

8. Quit smoking. If you are a smoker, try to quit smoking. If you can't, avoid smoking right before bed. Smoking inflames the air passages and can cause air obstruction.

9. Don't gorge before bed. If your stomach is full, it will push up on your diaphragm and limit breathing passageways.

If snoring is adversely affecting your life, consult with a doctor for other options.

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