Snoring is caused by restricted airways. The sound is actually the sound of your throat and soft palate rubbing each other as you try to inhale.
Here are some simple steps you can take to stop your snoring problem:
Keep in Shape
Extra weight can lead to fat deposits in your neck and throat that can restrict your airway. If you're overweight and snore, this could be the reason.
Allergies
If you suffer from allergies, you should use a nasal decongestant at night rather than an antihistamine. Allergies can cause snoring because they usually include nasal congestion as a symptom. This can hinder your breathing.
Antihistamines are depressants that relax the throat muscles, so while they may help with your allergies they can actually lead to snoring as well. You are better to use a decongestant at night, to clear your breathing without contributing further to your snoring.
Sleeping On Your Side
It's common for people to only snore when they sleep on their backs - often sleeping on their sides solves the problem.
If your body naturally rolls on your back when you sleep, you can stop this by putting a tennis ball in a sock and pinning it to the back of your pajamas. The discomfort will make you roll on your side automatically if you roll onto your back in the night.
There are other options available such as specialized pillows, nasal strips and throat sprays. Their effectiveness will depend a lot on the underlying cause of your snoring.
It's always a good idea to check with a health care professional to get their informed opinion before deciding on any more serious treatments for your snoring.
