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This article was co-written by Marc Kayem, MD. Dr. Marc Kayem is an otolaryngologist and facial plastic surgeon based in Beverly Hills, California. He specializes in providing cosmetic services and treating sleep-related disorders. He received his Doctor of Medicine degree from the University of Ottawa, is certified by the American Board of Otolaryngology, and is a postdoctoral fellow from the Royal College of Surgeons of Canada.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 25,859 times.
Your snoring can disturb the people living in the house, plus it makes you feel tired when you wake up. If you want to treat snoring during sleep, you can make some lifestyle changes and take steps to open up your airways. It’s also a good idea to talk to your doctor about this, as you may also need medical treatment.
Steps
Adjust lifestyle habits
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Maintain a healthy weight. Being overweight can make snoring worse. A healthy, balanced diet and exercise can help reduce snoring. [1] X Harvard Medical Schop Trusted Source Go to Source
- Consult your doctor before starting an exercise program.
- People who are at a healthy weight can still snore, especially if they have underlying health risks, such as sleep apnea.
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Do not drink alcohol before bed. Alcohol helps the body relax, and this actually increases the risk of snoring. The reason is because the muscles in the throat area also relax, flatten a bit, and so you will snore more. If you’re concerned about your snoring, don’t drink alcohol near bedtime. [2] X Research Source
- If you want to drink a little, you should limit yourself to 2 units of alcohol or less, and remember to allow some time for the effects of alcohol to subside before going to bed.
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Lie on your side while sleeping. When you lie on your back, the tissues in your throat collapse, causing the airways to narrow. You can alleviate this by lying on your side, so you are less likely to snore.
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Pillow at least 10cm high if you have to lie on your back. You can use an inclined pillow or raise the head of the bed to sleep in a sloping position. This position helps to reduce the narrowing of your throat and makes you less likely to snore. [3] X Harvard Medical Schop Trusted Source Go to Source
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Use a special pillow designed to prevent snoring while sleeping. Some people say they sleep better with an anti-snoring pillow. [4] X Trusted Source Cleveland Clinic Go to Source Anti-snoring pillows come in a variety of designs to choose from, ranging from triangular pillows, neck support pillows, contour pillows (pillows with curves that adapt to the head and neck) neck), neoprene pillows and pillows designed for people with sleep apnea. Look for products that are labeled as snoring relievers. [5] X Research Sources
- Anti-snoring pillows may not work for everyone.
Stop smoking . Smoking habits increase your risk of snoring and make your snoring worse. In general, you can breathe better when you quit smoking, so it’s well worth a try. [6] X Research Sources
- If you’re having trouble quitting, ask your doctor about smoking cessation products such as gum, patches, and prescription medications.
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Limit the use of sedatives. Sedatives have a calming effect on the central nervous system, including the muscles of the throat. This can make you more likely to snore, so you should avoid sedatives if you want to stop snoring. [7] X Harvard Medical Schop Trusted Source Go to Source
- If you have trouble falling asleep, setting a bedtime can help.
- Consult your doctor before stopping prescription medications.
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Sing 20 minutes a day to tone the muscles of the throat. Loose throat muscles can be the cause of snoring, so you can treat snoring by toning your throat muscles. Singing is a way to help tone the throat muscles if you practice every day for at least 20 minutes. [8] X Trusted Source National Health Service (UK) Go to Source
- Another way to exercise the muscles of the throat is to play wind instruments, such as the trumpet or the horn. [9] X Research Source
Keep airways open during sleep
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Use a decongestant bandage or nasal dilator to keep the airway open. An over-the-counter nasal decongestant bandage is an inexpensive and easy-to-use product for keeping airways open. This product is applied to the outside of the nose to pull the nostrils open. Similarly, a nasal dilator is a disposable nasal patch that is attached to the nose to open up the airways. [10] X Research Source
- You can buy a decongestant tape or nasal dilator at a drugstore or online.
- These products don’t work for everyone, especially if you have an underlying medical condition like sleep apnea.
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Take a decongestant or wash your sinuses if you have a stuffy nose. Your airway will be blocked when you have a stuffy nose and this leads to snoring. Over-the-counter decongestants can help relieve a stuffy nose. Another good option is to rinse your nose with a saline solution before bed. [11] X Trusted Source Harvard Medical Schop Go to Source
- Only rinse your nose with a sterile saline solution that you can buy without a prescription or make your own at home. If you make your own saline solution at home, use distilled or bottled water.
- If you have a stuffy nose due to allergies, you can take an antihistamine.
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Use a humidifier to keep the airways moist. Dry airways sometimes cause snoring, and keeping the airways moist can alleviate the problem. Using a humidifier is a simple way to reduce dryness in the airways. Put a humidifier in your bedroom and turn it on while you sleep. [12] X Trusted Source Harvard Medical Schop Go to Source
Medical treatment
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Talk to your doctor to rule out underlying illnesses. If you suspect you’re snoring while sleeping, it’s best to talk to your doctor. Certain underlying medical conditions can cause snoring, such as sleep apnea, a serious condition that is linked to other complications such as high blood pressure, heart disease, stroke, diabetes, and depression. . See your doctor if you notice the following symptoms: [13] X Trusted Source Mayo Clinic Go to Source
- Sleepy a lot
- Headache when waking up
- Difficulty concentrating during the day
- Sore throat in the morning
- Feeling restless
- Waking up in the middle of the night gasping or choking
- High blood pressure readings
- Chest pain at night
- I know I snore because others say
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Do an imaging test ordered by your doctor. Imaging tests such as x-rays, computed tomography, or magnetic resonance imaging will help your doctor examine your sinuses and airways to identify problems, such as a narrowing or deviated septum. This will allow the doctor to rule out possible causes and come up with appropriate treatment options. [14] X Trusted Source Mayo Clinic Go to Source
- These are non-invasive and painless tests. However, you may feel some discomfort from being immobile for long periods of time.
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Get a sleep test if symptoms persist after other treatments. Most cases improve after making some lifestyle changes and seeing a doctor. However, sometimes the underlying problems can be more complex. For example, you may have sleep apnea, where you stop breathing for a short period of time before breathing spontaneously again. Your doctor may recommend a sleep test to find out the cause of your snoring. [15] X Trusted Source Mayo Clinic Go to Source
- The sleep test is made very easy for the patient. Your doctor will arrange for you to have a sleep test in a medical facility where you will sleep normally in a clinic that resembles a hotel room. You will be fitted with a gauge that is painless and causes little discomfort. A specialist in another room will monitor your sleep and record information to let your doctor know. [16] X Trusted Source Johns Hopkins Medicine Go to Source
- You can also conduct a sleep test at home. Your doctor will give you a device to wear while you sleep and record sleep information that will then be analyzed.
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Use a continuous positive airway pressure (CPAP) ventilator if you have sleep apnea. This is a serious condition that requires medical treatment for good results. This disorder not only disrupts sleep, but is also associated with life-threatening medical conditions. Your doctor will often prescribe a CPAP ventilator to help you breathe better at night. [17] X Trusted Source Mayo Clinic Go to Source
- You need to use the CPAP machine every night and follow all your doctor’s instructions.
- Be sure to clean the CPAP machine properly. Clean the mask daily; Clean the hose and water tank once a week. [18] X Research Sources
- It can help you breathe easier, snore less, and sleep better as you work to control and ultimately cure your sleep apnea. In many cases, you won’t need a CPAP machine for the rest of your life. Talk to a respiratory specialist for more information about starting and stopping a CPAP machine.
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Install an anti-snoring tray while you sleep. Your dentist may install a dental appliance that pulls your jaw and tongue slightly forward to help keep the airway open. This tool is effective but quite expensive. In the US, it costs up to $1,000. [19] X Trusted Source Harvard Medical Schop Go to Source
- You can find over-the-counter mouthguards that are cheaper and may work, although they won’t fit as tightly as the one your dentist made specifically for you.
Consider surgery if other treatments have failed. In rare cases, surgery is needed to treat snoring. Your doctor will discuss this option with you if they think this is the best treatment for you. [20] X Research Source
- Your doctor may perform a tonsillectomy or curettage of the VA (nasopharynx) to remove obstructions that cause snoring, such as tonsillitis or nasopharynx.
- If you have sleep apnea, your doctor may tighten the soft palate or create a uvula.
- The doctor may also tighten or reduce the size of the brake lines on the tongue to allow air to move more easily through the airways if they find that the tongue is also contributing to the obstruction of air circulation. [21] X Cleveland Clinic Trusted Source Go to Source
Advice
- While lifestyle changes are helpful, it’s best to talk to your doctor if you snore while you sleep.
- Remember that snoring is a health problem. You don’t have to feel guilty about snoring, it’s not your fault.
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This article was co-written by Marc Kayem, MD. Dr. Marc Kayem is an otolaryngologist and facial plastic surgeon based in Beverly Hills, California. He specializes in providing cosmetic services and treating sleep-related disorders. He received his Doctor of Medicine degree from the University of Ottawa, is certified by the American Board of Otolaryngology, and is a postdoctoral fellow from the Royal College of Surgeons of Canada.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 25,859 times.
Your snoring can disturb the people living in the house, plus it makes you feel tired when you wake up. If you want to treat snoring during sleep, you can make some lifestyle changes and take steps to open up your airways. It’s also a good idea to talk to your doctor about this, as you may also need medical treatment.
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