Change Some Habits
Changing a few habits may be all you need to stop snoring and prevent mild sleep apnea. Even if you need further treatment, these changes are a good place to start.
Four Things You Can Do:
The changes below may take some time and effort to become habits. But stick with them. The effort may pay off in better sleep for you and your partner.
1. Sleep on Your Side
When you sleep on your back, gravity pulls relaxed throat tissues down, blocking the airway. So sleeping on your side may reduce the blockage. That may mean less snoring and less apnea. To prevent rolling onto your back, try putting tennis balls (or other round objects) into a sock sewn onto the back of your pajamas.
2. Lose Weight
Excess weight makes the structures in your throat more bulky and floppy. That makes breathing harder and snoring and apnea worse. Ask your doctor for a weight-loss program. Being more active throughout the day and choosing healthier foods can help you lose weight.
3. Avoid Alcohol and Certain Medications
Alcohol or medications such as sedatives, sleeping pills, and some antihistamines relax your throat muscles more than usual. That may cause or worsen blockage, snoring. and apnea. Avoid alcohol 3 to 4 hours before bedtime. Talk to your doctor about medications you take.
4. Unblock Your Nose
A blocked-up nose makes snoring and apnea worse. If you have allergies or sinus problems, ask your doctor for help. If you have nasal problems, nasal strips may make breathing easier. Smoking worsens a stuffy nose, so if you smoke, quit.