Here are some tips for dealing with Snoring:
- Avoid sleeping on your back. Sewing a tennis ball into the back of a T-shirt and wearing that as a pajama top will help to prevent rolling over on your back
- Raise the head of the bed 4 inches or so
- Lose weight
- Avoid drinking alcohol within 3 hours of bedtime. Do not take a drink to help you fall asleep
- Stop smoking
- Avoid medications that relax the muscles (if possible)
- Don't eat a heavy meal within three hours of bedtime
- Ask your bed partner to wake you if you snore
- Exercise to improve your physical condition
- Try nasal strips or nasal dilators to keep the nostrils open
- Ask your dentist about oral appliances to help stop snoring and control sleep apnea
- If the problem is really severe and/or if you stop breathing during sleep get checked by a sleep physician. He or she may recommend a CPAP machine, surgery or an oral appliance.