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Snoring is a fairly common affliction, affecting 40 percent of men and 25 percent of women. But it is also a sleep disorder that can have serious consequences. It may also mean that you have sleep apnea, a serious sleep disorder. Make sure to seek treatment if you wake up during the night choking and gasping for breath, or if you feel tired throughout the day.
For less extreme cases, the tips that follow may help you--and your partner--sleep more peacefully.
1. Sleep on your side.
2. Lose weight. Excess body weight puts pressure on the airway.
3. Avoid alcohol and tranquilizers. These can relax the muscles of your throat and jaw, making snoring more likely.
4. Get your allergies treated. Chronic respiratory allergies may force you to breathe through your mouths while you sleep.
5. Buy a mouth guard. Your dentist or doctor may be able to prescribe an anti-snoring mouth guard that keeps the lower jaw muscles from becoming too lax.
6. Stop smoking.
7. Keep a regular schedule, get plenty of sleep, and go to bed and get up at the same time each day.
8. Women who are pregnant will sometimes begin to snore. This may rob your baby of oxygen, so talk to your doctor about it.
9. Elevate your head. This can take some of the pressure off the airway, making breathing easier.
