Snoring. How to reduce it.

I have read the older you get the smaller the pathways become in your throat. I already know about smoking and being overweight, that is not an issue with me because I am neither. Are there supplements out there or do I just need to get my adenoids out. Thankx.

1.Don't drink alcohol before going to bed. It can increase muscle relaxation, which may make snoring more likely.

2.Avoid muscle relaxants and sleeping pills.

3.Sew or tape a tennis ball to the back of your pajamas or T-shirt. Snorers are more likely to snore when lying on their backs. The ball will make this position uncomfortable and force you to roll over onto your side.

4.To prevent snoring while lying on your back, elevate your upper body 30 degrees using a foam wedge.

5.Talk to your doctor about taking an antihistamine if your snoring is caused by a cold or allergy.

6.Give up smoking. Experts believe cigarette smoking disturbs sleep and increases the likelihood of snoring.

7.Lose weight; this helps reduce the size of the palate.

8.Offer your partner earplugs if your snoring keeps him or her awake.

9.See a dentist for information about an anti-snoring dental device, which prevents the lower jaw from falling back while you're sleeping.

10.Talk to an ear, nose and throat specialist for possible surgery or treatment. There are a variety of techniques that can help reduce snoring.


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