Tips To Deal With Snoring

Snoring is the sound you make when your breathing is blocked while you are asleep. The sound is caused by tissues at the top of your airway that strike each other and vibrate. Snoring is common, especially among older people and people who are overweight. 

When severe, snoring can cause frequent awakenings at night and daytime sleepiness. It can disrupt your bed partner’s sleep. Snoring can also be a sign of a serious sleep disorder called sleep apnea.  

You should see your health care provider if you are often tired during the day, don’t feel that you sleep well, or wake up gasping. 

Tips for reducing snoring 

There are a few approaches you can take to help reduce snoring frequency or severity. 

  • Lose weight if you are overweight. It may help, but people who are not overweight can snore, too. 
  • Cut down or avoid alcohol and other sedatives at bedtime. 
  • Don’t sleep flat on your back. Try to sleep on your side instead. 
  • Try over-the-counter, drug-free nasal strips that help widen the nostrils (note that these are not treatments for sleep apnea). 

You can also talk to your health care provider or Care Team about medical devices, such as an oral mouthpiece that can help open your airway. You should also talk with your health care provider if you have episodes of no breathing (apnea) during the night. 

Source: MedlinePlus, National Library of Medicine