Prevention of Snoring
Here are some steps that can help prevent snoring:
- Avoid sleeping on the back. Back sleepers tend to snore more frequently than people who sleep on the side or stomach. Some people find it helpful to sew or place a tennis ball into a pocket on the back of their pajama top to keep from turning onto the back during the night.
- Maintain a healthy weight. Overweight people are more likely to snore.
- Take care of nasal congestion. People with blocked nasal passages (i.e., a stuffy nose) are more likely to breathe through their mouths and snore. Talk to your doctor about treatments for nasal congestion. In some cases, adhesive nasal strips to widen the nasal passages are helpful.
- Don't use alcohol, sedatives, or narcotic medications, especially before bedtime. These substances can make the throat muscles relax too much and cause the airway to narrow even more. For patients with obstructive sleep apnea, these drugs can make it harder for the brain to wake you up when breathing stops.
- Don't eat a heavy meal too close to bedtime.
- Raise the head of the bed up about four inches.