Stop Snoring Tips

If snoring is keeping you or your partner awake, try these easy stop snoring tips.

Eat lightly at night – A heavy meal can put pressure on your diaphragm.

Avoid smoking especially in the evening – Smoking irritates the throat tissues which can obstruct breathing.

Elevate your head while sleeping – Whether you put a piece of wood between your mattress and box spring, or use extra pillows, keeping your head 4"-6"above the rest of your body can help keep your airway clear.

Humidify your room – Use a vaporizer to help clear any congestion that could be affecting your breathing.

Avoid dairy – Dairy foods like milk and cheese can produce extra mucous which can lead to congestion and nighttime breathing difficulties.

Avoid alcohol – Alcohol, as well as certain medications, promote throat and tongue muscle relaxation which can exacerbate snoring.

Use a snoring pillow – Snoring pillows are specially designed to support the head and neck in a way that helps keep the airway open at night.

Lose weight – Extra pounds around the neck can add extra pressure around the throat at night.

Don't sleep on your back – Sleeping on your back causes the throat tissues to relax.

As you can see, all of these snoring tips involve keeping the airway clear. Snoring is caused by the vibrations made by air as it tries to pass through a narrower airway. During the day, the throat muscles keep the airway open. At night, the muscles relax which can result in snoring.

It is important to remember that while most snoring is harmless, severe snoring can be a sign of more serious problems including sleep apnea, asthma, allergies or another medical issue. If you've tried these stop snoring tips and are still troubled with snoring, please see a doctor or sleep specialists for professional diagnosis and treatment.

Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.