How Can I Prevent Snoring?

Do you strive to achieve and maintain a healthy weight?

Do you avoid sleeping on your back, but instead sleep on your side?

Did you raise the head of your bed?

If you have nasal congestion caused by allergies or a deviated septum, have you talked to your doctor about treatment options?

Do you avoid drinking alcohol for at least 2 hours before bed?

Do you avoid taking sedatives before bed?

If you are a smoker, have you stopped smoking?

Do you sleep at least 7 hours each night?

Do you use nasal strips or an external nasal dilator?

Based on your answers, there are several other ways that can help you prevent snoring. You should strive to achieve and maintain a healthy weight, because overweight people may have additional tissues in their throat that can contribute to snoring. You should also avoid sleeping on your back as your tongue may fall down your throat and obstruct the flow of the air which can cause snoring. Instead, try sleeping on your side. You can also raise the head of your bed by about 4 inches, by placing books under the feet at the head of the bed. It is also important to get a good night's sleep.

Based on your answers, you know a lot about how to prevent snoring. If you are a smoker, you should stop smoking to prevent snoring, but also a number of other health problems. If you have a stuffy nose, you will be forced to breathe through your mouth, which will increase your chances of snoring. Allergies and a deviated septum are often the cause of restricted airflow through the nose, so it is necessary to consult your doctor about how to treat these conditions. You should also avoid alcohol and sedatives before bed. These substances cause the muscles to relax, including the throat muscles, which contribute to snoring.