Snoring is the sound heard when the airway is blocked during sleep. It can result from a number of things, including obesity, enlarged tonsils and adenoids, and deformities in the nasal passages. Smoking, heavy drinking, overeating (especially before bedtime) and nasal allergies can lead to snoring by swelling the nasal passages and blocking the free flow of air. Also, persons who sleep on their backs are more likely to snore because the tongue falls back toward the throat and partly closes the airway.

Snoring can be merely a nuisance or can be a signal of a serious health problem, sleep apnea, which might even require surgery.

Ask Yourself: Yes No
Do you notice the following signs of sleep apnea during your daytime hours:
  • Sleepiness or chronic daytime drowsiness
  • Poor memory and concentration
  • Irritability
  • Falling asleep while driving or working
  • Loss of sex drive
  • Headaches
  • See doctor Go to next question
    Has your partner ever noticed that your breathing has stopped for 10 seconds or longer in the midst of snoring? See doctor Go to next question
    Has snoring persisted despite using the Self-Care Procedures listed? Call doctor Provide self-care
    (see below)

    Self-Care Procedures:

    • Sleep on your side. Prop an extra pillow behind your back so you won't roll over. Try sleeping on a narrow sofa for a few nights to get accustomed to staying on your side.
    • Sew a large marble or tennis ball into a pocket on the back of your pajamas. The discomfort it causes will remind you to sleep on your side.
    • If you must sleep on your back, raise the head of the bed by putting bricks or blocks between the mattress and box spring. Or buy a wedge especially made to be placed between the mattress and box spring to elevate the head section. Elevating the head prevents the tongue from falling against the back of the throat.
    • If you are heavy, lose weight. Excess fatty tissue in the throat can cause snoring.
    • Don't drink alcohol or eat a heavy meal within three hours before bedtime. For some reason, both seem to foster snoring.
    • If necessary, take an antihistamine or decongestant before retiring to relieve nasal congestion (which can also contribute to snoring). (Note: Older men should check with their doctors before taking decongestants. Decongestants that have ephedrine can cause urinary problems in older men.)
    • Get rid of allergens in the bedroom such as dust, down-filled (feathered) pillows and bed linen. This may also relieve nasal congestion.
    • Try over-the-counter "nasal strips." These keep the nostrils open and lift them up, keeping nasal passages unobstructed.

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    Copyright © 1996 Don R. Powell, Ph.D. From The American Institute for Preventive Medicine's Self-Care: Your Family Guide to Symptoms and How to Treat Them, by arrangement with People«s Medical Society.

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