how to avoid snoring at night?
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Snoring is noisy breathing through the mouth or nose during sleep. Just about everyone snores occasionally. People snore when they are congested. Even the baby or a beloved pet may snore. Snoring is a problem if:\n\nyou stop breathing during sleep and have to wake up to catch your breath, \nyou are disturbing your sleep partner, or \nyou are losing sleep because of your snoring. \n\nIf you suspect that you snore, see a sleep specialist. This doctor will:\n\nexamine your throat, nose, mouth, palate, and neck, \ncheck for underlying health conditions, \npossibly enroll you in a test at a sleep clinic, where someone can observe your sleep patterns and diagnose your snoring problem, and \nhelp you to stop snoring. \n\nWhat You Can Do to Help Yourself\nA. Lose weight \nLosing weight will reduce the fatty tissue in your airway. Eating less and improving your fitness level can significantly improve your ability to breathe freely when you sleep.\n\nB. Sleep on your side\nSleeping on your back may cause the flesh of your throat to relax into your airway, so adjusting your sleeping position can alleviate snoring.\n\nC. Special pillows (commercially available)\n\nD. Wear a backpack with towels in it. \n Sleeping on your back may cause the flesh of your throat to relax into your airway, so adjusting your sleeping position can alleviate snoring.\n\n(Changing your sleep position may stop mild snoring, but severe snorers usually snore in any position.)\n\n* The tennis ball trick: Sleep with a tennis ball or other ball attached to the back of your pajama top. (You can sew a pocket or safety-pin a sock to the back of the pajama top, then put a tennis ball in it.) The tennis ball is uncomfortable if you lie on your back, and you will respond by turning on your side. Soon you will develop side-sleeping as a habit and not need the tennis ball.\n \nE.Sleep without a pillow\n Try sleeping without a pillow; pillows can block your airway by bending your neck.\n \nF. Elevate the head of your bed four inches\n(Placing rolled up towels under the head of the mattress is an easy way to change the angle of the mattress.)\n Elevation of the head of your bed may make breathing easier and encourage your tongue and jaw to move forward. Elevating the entire head of the bed is better than using a pillow, which can crimp the neck and contribute to snoring.\n \nG. Eliminate smoking and exposure to secondhand smoke \n Stopping smoking can help with the noise and intensity of your snoring. Also, reduce your exposure to secondhand smoke.\n \nH.Avoid eating food or drinking alcohol before bed \n Limit the intake of food or alcohol before bed; do not eat or drink heavily within three hours of your bedtime. These substances relax your muscles and increase the likelihood of snoring\n \nI. Avoid high-fat dairy milk products or soy milk products before sleeping \n Non-skim milk products and soy milk products, because of their thickness, can keep mucus from draining properly. The result is mucus retained in the throat, which can lead to snoring.\n \nJ. Avoid antihistamines for allergies or stuffiness\n Antihistamines relax the throat muscles, which can in turn cause snoring.\n \nK. Try nasal decongestants to clear your nose passages \n Nasal decongestants can help people who are able to breathe through their noses while sleeping. Nose breathing circumvents the snoring sound that comes from breathing through a blocked throat.\n \nL. Avoid sleeping pills or other sedatives \n You may be taking sleeping pills or tranquilizers to help you sleep, but sedatives also relax your neck muscles, which can contribute to snoring.\n \nIn addition to the above self-help tips to treat your snoring, you can try various products that have been developed to prevent snoring, such as nasal strips, sprays, and dilators; special pillows; essential oils; and homeopathic products. Approach all such products with caution, as many have not been proven to significantly affect snoring. However, some of
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Have you done a sleep study?  Snoring is sometimes a sign of sleep apnea.  People with sleep apnea often have loud snoring. However, not everyone who snores has sleep apnea. Some people with sleep apnea don’t know they snore. \nThere is no surgery, just a night at a sleep clinic or hospital and a CPAP machine.
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Top Ten Tips For Beating Insomnia\n\n1. If you have an alarm clock with a large bright display, place it out of sight. The last thing you need when trying to sleep is a constant reminder of how late it is - stressing over being awake will keep you awake!\n\n2. Eliminate as much light as possible, including light from alarm clocks and vcr panels. \n\n3. If your sleep is interrupted by outside sounds, try masking them with the sound of an air fan, a radio tuned to static or by using a white noise machine. \n\n4. Keep a moderate ambient temperature - if it's too hot or cold your body won't want to relax\n\n5. Avoid stimulants such as caffeine, nicotine or alcohol. It's best to abstain from these altogether but if you can't then try to avoid them before late afternoon/ early evening. \n\n6. Even if you're tired during the day don't take naps as this will it make it harder for you to get to sleep at night.\n\n7. Don't exercise too close to bedtime (at least 3 hours) as your body needs time to wind down and will keep your mind awake. \n\n8. Adopt a 'going to bed' routine, a ritual that signals your brain that the day is ending and it's time to shut down. Don't do any work or any puzzle-solving during this ritual.\n\n9. Only use your bed for sleep or sex. Don't fill your bedroom with computers, tvs or anything not to do with restful activities. \n\n10. If you haven't dropped off to sleep within half an hour, don't lay there stressing over it. Get up and do something relaxing until you feel sleepy.
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Snoring cures almost all revolve around clearing the blockage in the breathing passage. This is the reason snorers are advised to lose weight (to stop fat from pressing on the throat), to stop smoking (smoking weakens and clogs the throat), and to sleep on their side (to prevent the tongue from blocking the throat).\n\nSurgery is one option to cure snoring (for example a uvulopalatopharyngoplasty); dental appliances such as a mandibular advancement splint are another. There are many devices such as nose clips to keep the nose open and jaw mechanics to keep the jaw in the right position. A pinky ring is purported to reduce snoring through accupressure. Different aids work for different people. According to the British Medical Journal, playing the didgeridoo can also help.
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You can help prevent snoring by:\nAvoiding the use of alcohol and medications that slow your breathing, such as sleeping pills and tranquilizers. \nEating sensibly, exercising, and maintaining a weight as close as possible to a healthy weight. \nGoing to bed at the same time every night and getting plenty of sleep. Regular sleep patterns help you sleep better, and more restful sleep may decrease snoring. \nSleeping on your side, not on your back. Sleeping on your back can increase snoring. Try sewing a pocket in the middle of the back of your pajama top, putting a tennis ball into the pocket, and stitching it closed. This will help keep you from sleeping on your back. \nQuitting smoking. This reduces inflammation and swelling in the airway, which may contribute to the narrowing of the airway. \nRaising the head of your bed 4 in. (10 cm) to 6 in. (15 cm) by putting bricks under the legs of the bed (using pillows to raise your head and upper body will not work). Sleeping at a slight incline can prevent the tongue from falling toward the back of the throat and contributing to a blocked or narrowed airway. \nPromptly treating breathing problems, such as a stuffy nose caused by a cold or allergies. Breathing problems can increase the risk of snoring.
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Try listening to relaxing music.\nJazz, Samba anything that is relaxing to you. avoid the loud ones.\n\nOr apply Night Lotions that have bedtime scents.\n\nGood luck. :D
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Weight loss and exercise can help tone up your breathing passages and stop the collapse that causes snoring. More advice contained in the attached link.
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Only when I'm sick.  My husband insists he doesn't snore, even when he wakes up in the morning to find me sleeping downstairs.  I keep threatening him with a tape recorder.
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1) don't be so conscious about falling asleep (don't force yourself to sleep)\n2) drink hot milk before going to bed\n3) light a scented candle (chamomile or lavender scented)\n4) listen to soothing music (oldies or light instrumental)\n5) don't do your office works on bed, make your bed a place to sleep and not an alternative one to do your other chores\n6) light, non-strenous exercise one hour before going to bed\n\nHAPPY SLEEPING! :)
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You could try to go to bed earlier and see if that helps or even try a little shot of wine (2-4 ozs.)right before bedtime. Sometimes even if you sleep all night you still feel tired. This could be from a lack of oxygen when you are sleeping. Do you snore at all? If so it might be worth it to have a sleep study done to see if the cause is sleep apnea. This is quite common and unless it is severe, most people do not even realize that they have a problem. You might want to consider talking to your doctor about this. Some time you can fix the problem just by sleeping inclined or at a different angle.  \nGood luck to you and rest well. \n\nHope this will help you!
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Try to keep the same sleep/wake schedule.\nDo not exercise before bedtime.\nKeep the room cool.\nDon't eat at least three hours before bed time.\nAlcohol inhibits sleep as well as caffeine.
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Having travelled extensively and shared loads of dorms in \nYHA's and Backpackers with a wide variety of people I feel I can answer this question with some authority.\n\nSnoring on the side for blokes anyway is fairly rare. Most snore on their back. When I see a person snore on their side I know that I am in for a very bad night.\n\nAnatomically the head back position promotes snoring. Sometimes a higher pillow works.\n\nBy the way snoring can be fixed by a variety of means including homeopathic, dental appliances, abstaining from an excess of beer prior to bed and losing weight
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Total darkness might help.  A sleep mask can be very helpful.  I've used one for 12 years and highly recommend it.
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Fresh air helps A LOT. If you can't get enough sleep and solve the problem that way, make sure you aren't in a closed in, stale space. Eat something like a piece of fruit or an energy bar. Drink something cold and non-alcoholic. Move around, stretch, take deep breaths.
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You could try sleeping with a foam wedge, so your head and shoulders are slightly elevated.  It really helps my husband's snoring.  You can get these wedges at a medical supply store.  They are probably also available elsewhere, it's just that's where we got ours.
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sleep  more  at   night.
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I suggest you try the British Snoring and Sleep Apnoea Association's website.  The correct treatment depends on the cause of your snoring and they have simple tests on their site that will help you find what's causing your problem and so help you tailor the treatment accordingly.  They are also very nice people so you can give them a call if the website is not crystal clear.\n\nHope that helps.