Treating whatever is causing your snoring
If your snoring isn't being caused by obstructive sleep apnea, there are plenty of other possibilities.
Here's what might be causing your snoring, along with possible remedies:
•Cold- or allergy-related nasal congestion. This can limit airflow through your nose and force you to breathe through your mouth. And that increases the likelihood that you'll snore. It's important, however, that you not use any over-the-counter oral or spray decongestant for more than three days in a row -- unless, of course, your doctor tells you otherwise. Thus, if you have chronic congestion, talk to your doctor about a prescription steroid spray. It might help you stop snoring.
•A deviated nasal septum. This is a crooked partition between your nostrils. It can limit airflow through the nose, forcing you to breathe through your mouth. The result when sleeping? Snoring. Nasal strips applied to the outside of your nose sometimes help open up the nasal passage and enhance breathing. Some people, though, need surgery to correct this problem. Once it's fixed, you should stop snoring.
•Being overweight. People who are overweight are more apt to snore because they have bulky neck tissue that narrows the airway and loose throat tissues that vibrate when breathing. What to do? Lose weight. Being out of shape can also lead to snoring. So, start exercising. Both should help you stop snoring.
•Sleeping on your back. This allows the tongue to fall backward into the throat. That narrows the airway and partially obstructs airflow, leading to snoring. The answer? Sleep on your side. One way to keep you from sleeping on your back is to sew a tennis ball into the back of your pajama top. (Eventually, you'll get used to sleeping on your side and can get rid of the tennis ball.)
•Drinking too much alcohol or using sedatives. These substances can relax throat muscles and increase the likelihood of airway obstruction -- and snoring. If you want to stop snoring, don't consume any alcohol for at least four hours before you go to bed. And, if you take any sedatives or sleeping pills, talk with your doctor about your snoring problem.
•Swelling of the soft palate or the uvuvla. The soft palate is the muscular part of the roof of the mouth, and the uvuvla is that bit of tissue dangling at the back of the mouth. If either is swollen, surgical repair might be required.