Some of the factors that can increase your snoring are:
- Sleeping on your back
- Increasing body weight
- Alcohol consumption
- Tobacco consumption
- Eating heavy meals late in the evening
- Sleeping tablets or mood-altering drugs
Before you launch into some of the more drastic snoring cures, your doctor will usually recommend “conservative” therapy; i.e. change your lifestyle. He or she will probably offer advice like this:
- Avoid sedatives and antihistamines before bedtime.
- Avoid heavy meals within three hours of going to bed.
- Eat a well-balanced diet designed to keep your weight within a healthy range for your height, age, and body type.
- If you’re overweight, begin an exercise program to help you tone muscles and lose body fat.
- Avoid alcoholic drinks three hours before bedtime.
- If you suffer from allergies, reduce bedroom allergens (dust, pet dander, mold) to alleviate nasal stuffiness.
- Don’t sleep with windows open.
- Establish regular sleeping patterns and avoid getting overtired.
- Sleep on your side.
- Use a humidifier in your bedroom if air is too dry.
- Certain foods increase the production of mucous which can lead to more severe snoring.
- Dairy foods such as milk, butter, cheese, and cream are the worst offenders. These types of foods should be limited or eliminated two hours prior to bedtime.
- There are exercises for snorers!
- Try sleep posture correction pillows and beds.
- Homeopathic and other snoring remedies.
- Use acupuncture to remedy the reason for snoring.
If your efforts to avoid snoring aren’t working, you might want to talk to your natural healthcare provider about other ways to improve your sleep.
©2012 Holly A. Carling, O.M.D., L.Ac., Ph.D.
