7 Easy Fixes for Snoring

Help put snoring to rest with these 7 quit-snoring tips.

 

You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. He (or she) may be the brunt of jokes at family gatherings ("Uncle Joe snores so loudly he rattles the windows!"), but snoring is serious business.

For one, a snoring spouse often keeps the other person from a good night's sleep, which can eventually lead to separate bedrooms. "Snoring can create real problems in a marriage," says Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas.
Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease, Slaughter says.

Use caution before you self-treat with over-the-counter sprays and pills until you've checked with your doctor, says Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, N.J. "Many stop-snoring aids are marketed without scientific studies to support their claims," says Chokroverty, who is also a neuroscience professor at Seton Hall University's School of Health and Medical Sciences.
Instead, try these natural solutions and lifestyle changes, which may help you stop snoring.

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.
"A body pillow (a full-length pillow that supports your entire body) provides an easy fix," Slaughter says. "It enables you to maintain sleeping on your side and can make a dramatic difference."
Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. "Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however." If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. "See a doctor in this case," Chokroverty says.

2. Lose Weight.

Weight loss helps some people but not everyone. "Thin people snore, too," Slaughter says.
If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. "If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring," Slaughter says.

3. 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."

 

9 Tips to Stop Snoring

Snoring is a fairly common affliction, affecting 40 percent of men and 25 percent of women. If you snore, you make a raspy, rattling, snorting sound while you breathe during sleep. Older people are particularly prone to snoring: About one-third of people ages 55 to 84 snore.
Despite its frequency, however, snoring is a sleep disorder that can have serious medical and social consequences. The tips that follow may help you sleep more peacefully.­

1: Sleep on Your Side

You're more likely to snore if you're lying on your back, and sleeping on your stomach is stressful on your neck.

2: Lose Weight

Excess body weight, especially around the neck, puts pressure on the airway, causing it to partially collapse.

3: Avoid Alcohol and Tranquilizers

Both alcohol and sleeping pills can depress your central nervous system and relax the muscles of your throat and jaw, making snoring more likely. These substances are also known to contribute to sleep apnea, a dangerous condition that has been linked with cardiovascular disease. And they should never, ever be used together. If you have difficulty sleeping without sleeping pills (or if you use alcohol to help yourself fall asleep), discuss it with your doctor.

4: Get Your Allergies Treated

Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep. Taking an antihistamine just before bedtime may help. If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier.

5: Buy a Mouth Guard

Your dentist or doctor may be able to prescribe an anti-snoring mouth guard that holds the teeth together and keeps the lower jaw muscles from becoming too lax.

6: Stop Smoking

Smoke damages the respiratory system.

7: Keep a Regular Schedule

Get plenty of sleep. Go to bed and get up at the same time each day.

8: See a Doctor if You Are Pregnant and Snoring

Sometimes, women who are pregnant will begin to snore. The snoring may begin because of the increased body weight and because the hormonal changes of pregnancy cause muscles to relax. Whatever the cause, snoring during pregnancy may rob your baby of oxygen. Talk with your doctor about it.

9: Elevate Your Head

Sleeping with your head raised may take some of the pressure off of the airway, making breathing easier. Raise the head of the bed by putting blocks under the bed posts, or prop up your upper body (not just your head, which can actually inhibit breathing) with pillows.
Excessive snoring may also indicate that you have sleep apnea, a serious sleep disorder. The National Sleep Foundation (www.sleepfoundation.org) recommends that you see your doctor if:

• You wake up during the night choking and gasping for breath

• You have been told that your snoring is disturbing to others
• You don't feel refreshed when you wake up
• You are extremely tired during the day
• You wake with a headache
• You are gaining weight
• You have trouble concentrating, remembering, or paying attention
• Your bed partner notices that your breathing pauses during sleep

­It's important to have sleep apnea treated, not only because it interferes with your daily functioning, but because it boosts your risk of vascular disease. Sleep apnea can be treated with lifestyle modification, surgery, oral mouth guards, or a CPAP machine, which blows air into the back of your throat while you sleep. For more information see Sleep Apnea In-Depth.

 

How to Stop Snoring

Cures, Remedies, and Tips For You and Your Partner

Just about everyone snores occasionally, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of other family members. Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring. There are many other effective solutions available.

The causes of snoring: Identify the cause to find the cure

On the same day, one person can sneeze from allergies while another person sneezes from a bad cold. Snoring is like that. In other words, not all snoring is the same. Everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Where does the snoring sound come from?

Snoring happens when you can't move air freely through your nose and mouth during sleep. It’s caused by a narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring

• Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
• The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
• Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
• Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.
• Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
• Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

Is it just snoring or sleep apnea?

Snoring could indicate sleep apnea, a potentially life-threatening condition that requires medical attention. Sleep apnea is a breathing obstruction, causing the sleeper to keep waking up to begin breathing again. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, your problem may be more than just snoring.

Don’t let snoring damage your relationship

Is snoring causing a rift in your relationship? No matter how much you love each other, lack of sleep or poor quality sleep from frequent snoring can strain a relationship as well as put your partner’s health at risk.
When snoring is a problem, relationship tension can grow in the following ways:

• Sleeping alone. If you or your partner snores, you might decide to sleep alone. That only makes for a lack of physical intimacy and a strained relationship. And if you’re the one snoring, you might feel lonely, isolated, and frustrated about something you feel you have no control over.
• Snoring spats. It’s common to be irritable when lack of sleep is an issue. But try reining in your frustration. Remember, you want to attack the snoring problem—not your sleep partner.
• Partner resentment. When a non-snorer feels they do everything possible to sleep through the night (ear-plugs, noise-machines, etc.) but their partner does nothing to combat their own snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.

If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected. 

Communicating with a partner who snores

So you love everything about your partner…except their snoring. It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, it’s important to handle the problem sensitively. Remember that your partner likely feels vulnerable and even a little embarrassed about his or her snoring.

• Time your talk carefully. Avoid middle of the night or early morning discussions when you’re feeling exhausted.
• Keep in mind it’s not intentional. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.
• Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
• Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments you’re harboring. 
• Use humor and playfulness to bring up the subject of snoring without hurting your partner’s feelings. Laughing about it can ease tension. Just make sure it doesn’t turn into too much teasing.

Dealing with complaints about your snoring

It’s common to be caught off guard—not to mention a little hurt—when a partner complains about your snoring. After all, you probably didn’t even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem. If you dismiss your partner’s concerns and refuse to try to solve your snoring problem, you’re sending a clear message to your partner that you don’t care about their needs.
Keep the following in mind as you and your partner work together to find a solution to your snoring:

• Snoring is a physical issue. It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
• Avoid taking it personally. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
• Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
• Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.
• Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring. 

Finding the right snoring cures, solutions, and remedies

There are so many bizarre anti-snoring devices available on the market, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task. Unfortunately, many of these unusual devices are unproven or work by simply keeping you awake at night. There are, however, plenty of proven techniques that can help you to stop snoring. Not every remedy is right for every person, though, so it may require some patience, some lifestyle changes, and a willingness to experiment with different solutions to finally put a stop to your snoring.
The first step to solving a snoring problem is to find the cause of your snoring. Enlist your non-snoring sleep partner to help you keep a sleep diary to monitor your snoring. Observing patterns in your snoring can often help pinpoint the reasons why you snore, what makes it worse, and how to go about stopping your snoring.

How you snore reveals why you snore

It’s crucial to note to the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.

• Closed-mouth snoring may indicate a problem with your tongue.
• Open-mouth snoring may be related to the tissues in your throat.
• Snoring when sleeping on your back is probably mild snoring – improved sleep habits and lifestyle changes may be effective cures.
• Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.

Self-help cures to stop snoring

There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.

Lifestyle changes to stop snoring

• Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring. 
• Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
• Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
• Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
• Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.

Bedtime remedies to help you stop snoring

• Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
• Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
• Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
• Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.
• Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.

Stop Snoring Solution: The tennis ball trick

Is sleeping on your back causing you to snore? If so, try the tennis ball trick. Sleep with a tennis ball (or similar sized ball) attached to the back of a pajama top or t-shirt. (You can sew 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. Or wedge a pillow stuffed with tennis balls behind your back. Soon you will develop side-sleeping as a habit and not need the tennis balls.

Throat exercises to stop snoring

Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.

• Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
• Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
• Close your mouth and purse your lips. Hold for 30 seconds.
• With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
• With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.

Alternative remedies for snoring

• Singing – Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
• Playing the didgeridoo – Thinking of taking up a new instrument? Studies show that learning to play a didgeridoo (native Australian wind instrument) can strengthen the soft palate and throat, reducing snoring.

Medical cures and treatments for snoring

If you’ve tried the self-help solutions to stop snoring without success, don’t give up hope. Medical cures and treatments could make all the difference. New advances in the treatment of snoring are being made all the time and the various devices available to stop snoring are becoming more and more effective and comfortable. So even if your doctor recommends something that in the past you found to be uncomfortable or ineffective at stopping your snoring, that doesn’t mean the same will be true now.

Medical cures for snoring

If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.

• Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
• Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
• Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
• New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radio frequency signals. These newer remedies may require further study.

When to see a doctor about snoring

Snoring can sometimes be a warning sign of a more serious problem. A doctor should evaluate someone who snores for any underlying medical conditions, other sleeping disorders such as sleep apnea, or any sleep-related breathing problems. Call your doctor if you and your sleep partner have noticed any of the following red flags:

• You snore loudly and heavily and are tired during the day.
• You stop breathing, gasp, or choke during sleep.
• You fall asleep at inappropriate times, such as during a conversation or a meal.

To rule out a more serious problem, a physician may refer you to a sleep specialist for a home-based sleep test using a portable monitor or an overnight stay at a sleep clinic. If these sleep studies conclude that the snoring is not related to any sleeping or breathing disorders, you can discuss different treatment options to stop the snoring.

 

8 Natural Cures For Snoring 

Do you feel tired when you wake up in the morning? Do you feel like you’ve gotten no rest at all during the night? Do you ever wake yourself up from snoring?

Snoring is a very common sleep issue that keeps a lot of people from getting the proper rest they need. A lack of sleep can be problematic, leaving you feel tired and sluggish all day. It may have you running for coffee more often than you normally do.


But snoring can be a sign of a more serious issue. Sleep apnea can be a dangerous disorder, and it can be quite scary for people who have it. Sleep apnea means that a person stops breathing while they’re sleeping. The period in which the person stops breathing is called apnea, and it can last for several breaths. These lapses in breathing can occur several times a night. When a person does start to breathe again, they tend to jerk awake and are often panicked by what happened. It can be scary for that person’s partner as well. They’ll notice the person suddenly stop breathing and begin to worry.

There are other reasons for snoring. Snoring doesn’t always indicate sleep apnea. It you’ve got a head cold or you suffer from allergies, your nose can get clogged, and this can cause you to snore. Snoring can happen depending on what position you’re sleeping in. If you’re sleeping on your back, there’s a good chance that your throat will become very relaxed and you’ll start to snore. When your throat is relaxed, the tissues in your throat vibrate every time you breath in and out. This causes a harsh or hoarse sound.

If you’re concerned about how often you snore, or you experience an abrupt waking several times a night because of snoring, it’s a good idea to get it checked out by a doctor. Sleep apnea can be treated, and it’s best to be treated by a doctor. However, there are some natural ways to stop snoring. We’ll take a look at 8 natural snoring remedies in this article.

8 Natural Cures For Snoring:

1. Lessen Your Alcohol And Sedative Intake
Alcohol is a relaxant that can increase the chances of the throat completely relaxing during sleep. The same is true for sedatives. It’s always good to be relaxed while you sleep, however alcohol or sedatives can actually have you getting a worse night’s sleep rather than a better one. Sedatives and alcohol have a person entering a deep sleep pattern for a longer period than people who don’t use sedatives or alcohol. The longer a person spends in a deep state of sleep, the greater chance they have of snoring.

2. Lose Weight
Excess weight can increase your snoring chances. If you’ve got extra weight, chances are you don’t exercise regularly. A lack of exercise can cause muscle loss. The muscles in your throat and jaws can cause your tongue to fall back more than it should while you sleep. Excess weight causes layers of fat to accumulate all over the body, including your neck. The fat accumulation around your neck puts extra pressure on the area and can close the throat more, making it more difficult to breath. If you lose weight and strengthen the muscles around your neck and jaw, chances are good that you’ll decrease your snoring. You may stop snoring altogether.

3. Elevate Your Head When Sleeping
When the throat is relaxed and the tissues begin to vibrate, it’s because the tongue falls back a bit into the throat. This can block the airway a little bit. To avoid the tongue slipping back, try adding an extra pillow under your head. This elevation will have your tongue staying in a more natural position. It may take a while to get used to an extra pillow, but it will be worth it when you get a better night’s rest with no snoring.

4. Essential Oils To Open Airways
There are certain scents that can increase your breathing ability. If you’ve ever had a cold or bad nasal congestion, you’ve probably taken medication that has menthol in it. Menthol can naturally open the airways in the nose and throat. Menthol comes in essential oil form, and can be used every night. Make a 50/50 mixture of the essential oil and water and spritz it around the head of the bed every night before going to sleep. Other essential oils you can use to open your airways are eucalyptus and mint.

5. Change The Position You Sleep In
Every person is different when they sleep. Some people prefer to sleep on one side. Other people prefer to sleep on their stomachs or backs. If you find yourself snoring every time you’re on your back, try changing positions. It’s more common that people snore when they’re on their back. Being on the back makes it easier for the tongue to slide back in the throat. It might take a while to get used to a new position, but again, it could solve your snoring problem.

6. Avoid Dairy Products In The Evening
For some people, consuming dairy products can increase the mucus buildup in the throat. If you tend to get a buildup of mucus when you eat dairy, try to avoid these foods in the evening. The excess mucus in your throat can cause you to snore more easily.

7. Quit Smoking
Smoking is downright bad for you. I think most people know this already. Smoking can cause you to snore because it aggravates the throat tissues and causes them to vibrate more.

8. Use A Nasal Irrigation Method Before Bed

A nasal irrigation method involves flushing out your nasal passages. You do this by using a nasal syringe, or NetiPot, and warm salt water. By flushing out your nasal passages with a warm salt water solution, you get rid of dust and debris that block the sinuses. This is a great method to use if you have a bad head cold or if you suffer from sinus problems. When you have no clogs in your nasal passages, you have an easier time breathing at night.

Most of these 8 natural cures for snoring are fairly easy to do. Snoring is no fun to deal with, and can leave you feeling cranky in the morning. Give some of these methods a try and see if you get a better night’s sleep.

 

If you're a snorer, you're probably the only person in your household getting enough sleep at night. Try the following preventative measures for curing your snoring problem. You'll help yourself and bring peace to your home.

Things to do Before You Go to Bed

1. Avoid things that make snoring worse, such as alcohol, sleeping pills, coffee, and rich foods before bedtime.

• If you regularly take any kind of medication, talk to your doctor about alternatives. The drugs you're ingesting might be making your snoring worse.
• Alcohol, sleeping pills, and other sedatives make your throat muscles relax and narrow your airway. Large meals and rich food restricts your airway by pushing up on your diaphragm 

2. Address any nasal congestion.

• Try taking a decongestant or antihistamine if nasal congestion is causing your snoring. Use these only as a temporary measure if you suspect that a cold or allergy is to blame. Prolonged use of either can be harmful.
• Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy.
• Change your sheets and pillowcases often to relieve nasal stuffiness, alleviate bedroom allergens. Try to vacuum your floors and curtains often too.
• Tape your nose open with nasal strips. These are available at most pharmacies. They may look odd, but who's looking? Following the directions on the package and tape one of the strips to the outside of your nose. They work by lifting and opening your nostrils to increase airflow.

3. Do exercises to firm the tissue associated with your snoring.

• Stick your tongue out as far as you can, then relax. Repeat 10 times.
• Stick your tongue out again, and try to touch your chin. Hold. Repeat with trying to touch your nose. Repeat 10 times.
• Smile as wide as you possible can, hold for 10 seconds, then relax. Repeat this as many times as you can throughout the day.
• Sing La-La-La-La as loud as you can. Hold each La for 3 seconds. Repeat 5 times. Then, repeat singing Ka-Ka-Ka-Ka. Follow that with Ma-Ma-Ma-Ma. This will strengthen your throat so that it does not relax (and thus block air) when you sleep.
• Close your mouth and perform a chewing motion. Make sure molars on both sides move apart, then touch again. Make an "mmmmm" sound as you do this for added affect. Continue for 1 minute. ^[3]

Things to do Before You Fall Asleep

1. 
   If you sleep on your back, buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. Also, raise the head of your bed. An easy way to do this is to place several flat boards under the legs at the top end of the bed. A couple of old phone books under each leg should also raise the bed enough to do the trick.
2. 
   Sleep on your side. There's a good reason you don't want to sleep on your back: in that position, your tongue and soft palate rest against the back of your throat, blocking the airway. One way people train themselves to stay on their side is by taping or sewing a tennis ball to the back of their shirt, so whenever you roll onto your back, it's very uncomfortable.
3. Try mouthpiece devices. Also known as dental appliances or mandibular advancement splints, these are usually small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate. Some devices also stop the tongue from falling back over your windpipe.

Stop Snoring Caused By a Sinus Infection

1. 
   Know that sometimes people become snorers because of sinus infections. Snoring is caused during a sinus infection because the mucus blocks the nasal passages.
2. Follow some of the tips below to stop snoring when you are suffering from sinus infection:
   • Do not forget to take the drugs prescribed by your physician for curing the sinus infection. Reduction of the infection will act as a remedy to stop snoring
   • Consider using a sinus/nasal rinse. These are designed in such a way that the debris and mucus formed in the nose is completely flushed out. Rinsing will be helpful in relieving yourself of the snoring.
   • You can place a nasal dilator strip on your nose channel. This will open the nostrils and can prevent snoring.
   • You can use a menthol scent, which will be helpful in clearing the nose.
   • You can try to have a warm shower or bath. Hot moist air will be helpful in draining the mucus from the sinuses, thereby reducing the possibility of snoring.
   • You can raise the head portion of your bed. This will be helpful in reducing the amount of mucus draining down and blocking your nasal passages. When nasal passages are not blocked, you will not snore.

   Tips

   • Lose Weight. Weight loss can reduce your snoring by easing any constriction of the upper airway.
   • Consider the underlying cause. Discuss with your physician the possibility of a sleep disorder which may be more serious than just the snoring. The current gold standard for obstructive sleep apnea treatment is a continuous positive airway pressure device (CPAP) which opens the airway with pressurized air delivered through a mask or a nose-mounted appliance.
   • There is surgery available now if your snoring problem is a function of sleep apnea.