1 - Change Your Sleep Position.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
2 - Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. "Drinking alcohol four to five hours before sleeping makes snoring worse," Chokroverty says. "People who don't normally snore will snore after drinking alcohol."
3 - Practice Good Sleep Hygiene.
Poor sleep habits (also known as poor sleep "hygiene") can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you're overtired.
"You sleep hard and deep, and the muscles become floppier, which creates snoring," Slaughter says.
4 - Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
5 - Stay Well Hydrated.
Drink plenty of fluids. "Secretions in your nose and soft palate become stickier when you're dehydrated," Slaughter says. "This can create more snoring." According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
7 - What is it?
Sleep apnea, also spelled sleep apnoea, is a sleep disorder characterized by pauses in breathing or periods of shallow breathing during sleep. Each pause can last for a few seconds to several minutes and they happen many times a night. In the most common form, this follows loud snoring. There may be a choking or snorting sound as breathing resumes. As it disrupts normal sleep, those affected may experience sleepiness or feel tired during the day. In children it may cause problems in school or hyperactivity.
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