Snoring is a noisy, embarrassing problem, but it’s one that many people suffer from. Chronic snoring can make it difficult to share a bed with your partner, and some people snore so loudly that it disturbs other family members trying to sleep in other rooms. The good news is that it is possible to reduce and even stop snoring entirely. Follow these steps for the best chance of putting an end to your noisy breathing and your partner’s sleepless nights.
Step 1: See Your Doctor
Normally, snoring is not a cause for concern, but it can be a sign of a serious health problem, such as sleep apnea, a condition in which you stop breathing in the middle of the night for short periods of time. Before you try to address snoring on your own, it is wise to see your doctor. He or she can run tests and rule out any serious medical problems that are causing you to snore. If you do suffer from a medical condition, your doctor can recommend the right treatment to address the problem and your snoring symptoms.
Step 2: Try a New Sleeping Position
Assuming your doctor finds no serious medical cause for your snoring, one of the first things that you can do to stop snoring is sleep in a new position. Use a thicker pillow or a stack of pillows to raise your head 4 inches above the bed or purchase an anti-snoring pillow that is designed to keep your head in a proper position for easy breathing. Make an effort to sleep on your side, as you’re more likely to snore if you’re resting flat on your back at night.
Step 3: Keep Your Nasal Passages Clear
Nasal congestion is one of the most common causes of snoring, so taking steps to ease mucus build-up in your nose can reduce the risk of noisy breathing at night. Before bed, you can use a saline nasal spray to thin mucus and make it easier to breathe. If you’re very congested, you can try using a saline nasal wash or a neti pot to flush mucus out of your sinus passages.