What can I do to reduce my snoring?
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Dr. Michael Roizen answered:Here’s how to stop snoring and get better rest -- and lower your blood pressure while you’re at it:
- Get physical. If you are 40 years old or older, have a neck size larger than 17, are overweight, or don't exercise much, get moving! Exercising (walk at least 10,000 steps a day) and losing weight might be your quickest and most lasting fix for the snoring blues.
- Roll over. Sleeping on your back invites soft tissue at the back of your throat to relax and block air passages. Try sleeping on your side.
- Cut out the nightcap. Alcohol can make tissue at the back of the throat sag, so even non-snorers snore.
- Get dust mite-proof bedding.
Here’s how to stop snoring and get better rest -- and lower your blood pressure while you’re at it: Get physical. If you are 40 years old or older, have a neck size larger than 17, are overweight, or don't exercise much, get moving!... More -
Dr. Mehmet Oz answered:Here are my strategies for improving a snoring situation:
- Decongest. There are a number of nonprescription methods that can help allay congestion, including nasal sprays and nasal strips, and over-the-counter decongestant medications. A steam bath can help to clear the nasal passages before bed (and help you relax in the process), and a nasal wash with a saline solution using a neti pot can also be effective in reducing congestion.
- Elevate. Keeping the snorer’s head and neck elevated can help to keep the airway open. Invest in a foam wedge pillow or specialty pillow that tilts the head back to open the airway. Using a nasal strip with this type of pillow provides a solution that can really keep that airway open all night!
- Limit alcohol. Alcohol relaxes the muscles of the airway, which can contribute to snoring. Keep drinking moderate, and don’t consume alcohol within three hours of bedtime.
- Mask the sound. While it’s important to address the snoring itself, it’s also important that partners get some peace and quiet. Earplugs, a sound machine, and even a wall of pillows can act as a sound barrier.
- Lose weight. Even a modest weight loss for snorers -- 5% of body weight -- can make a difference in the severity of snoring.
Here are my strategies for improving a snoring situation: Decongest. There are a number of nonprescription methods that can help allay congestion, including nasal sprays and nasal strips, and over-the-counter decongestant medications. A... More -
Dr. Thomas Freedom of NorthShore University HealthSystem answered:For snoring, weight management, body position (not sleeping on your back), avoiding alcohol, and treating acid reflux and nasal congestion may be helpful. Sometimes nasal strips can help.
For snoring, weight management, body position (not sleeping on your back), avoiding alcohol, and treating acid reflux and nasal congestion may be helpful. Sometimes nasal strips can help. More -
Dr. Craig Schwimmer answered:Weight loss often helps. So does avoiding alcohol close to bedtime. There is a strong association between reflux (heartburn) and snoring, so keeping reflux under control is also important. If these measures don't solve the problem, there are a number of minimally invasive treatments you can consider.Weight loss often helps. So does avoiding alcohol close to bedtime. There is a strong association between reflux (heartburn) and snoring, so keeping reflux under control is also important. If these measures don't solve the problem, there are a... More -
Healthwise answered:Snoring typically is first treated at home. Treatment includes:
- Losing weight. Many people who snore are overweight. Weight loss can help reduce the narrowing of the airway and possibly reduce or stop the snoring.
- Limiting the use of alcohol and medicines. Drinking excessive amounts of alcohol or taking certain medicines, especially sleeping pills or tranquilizers, before sleep may make snoring worse.
- Going to bed at the same time each night and getting plenty of sleep. Snoring may be more frequent when you have not had enough sleep.
- Sleeping on your side. Sleeping on your side may stop the snoring. Try sewing a pocket in the middle of the back of your pajama top, putting a tennis ball into the pocket and stitching it closed. This will help keep you from sleeping on your back.
- Promptly treating breathing problems. Breathing problems caused by colds or allergies can disturb airflow, leading to snoring.
- Using nasal strips. Nasal strips, such as Breathe Right, widen the nostrils and improve airflow.
Snoring typically is first treated at home. Treatment includes: Losing weight. Many people who snore are overweight. Weight loss can help reduce the narrowing of the airway and possibly reduce or stop the snoring. Limiting the use of alcohol... More
