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BRAIN & NERVOUS SYSTEM

Sleep

Snoring is loud, hoarse, or harsh breathing sounds that happen while you are asleep. Snoring affects about half of men and 25 percent of women — most age 40 or older. It occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe, creating hoarse or harsh sounds.

Self-care

To prevent or quiet snoring, try these tips:

  • If you're overweight, lose weight. Being overweight is the most common cause of snoring. Flabby throat tissues are more likely to vibrate as you breathe.

  • Sleep on your side. Lying on your back allows your tongue to fall backward into your throat, narrowing your airway and partially obstructing airflow. To prevent sleeping on your back, try sewing a tennis ball in the back of your pajama top.

  • Treat nasal congestion or obstruction. Allergies or the partition between your nostrils being crooked (deviated septum) can limit airflow through your nose. This forces you to breathe through your mouth, increasing the likelihood of snoring. Use an oral or spray decongestant for no more than three days in a row for acute congestion. Ask your doctor about a prescription steroid spray if you have chronic congestion. Adhesive strips applied to your nose widen nasal passages and may help reduce congestion or obstruction. To correct a deviated septum, you may need surgery.

  • Limit or avoid alcohol and sedatives. Sedatives and hypnotics (sleeping pills) and alcohol depress your central nervous system, causing excessive relaxation of muscles, including the tissues in your throat. In addition, they can increase the duration of stoppages of breathing by blunting the brain's ability to arouse from sleep and restart breathing.

Snoring > 1 > 2 > 3 > 4

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Last Modified : 03/15/08 02:17 AM