Here are some tips for dealing with Snoring:
- Avoid sleeping on your back. Sewing tennis balls 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 dilators or cones 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.
