Lifestyle changes can help people gain control of their snoring

Reviewed by James Ives, M.Psych. (Editor)Jan 23 2020

Roses, candy and a candlelit dinner are nice, romantic gestures that many of us fall back on for Valentine's Day. In addition to these gifts, consider a lifestyle change that will benefit both you and your partner: gain control of your snoring.

While snoring is disruptive to bed partners and can cause frustration in a relationship, it can also be an indicator of a serious health problem. Snoring is a common symptom of obstructive sleep apnea, a chronic disease that involves the repeated collapse of the upper airway during sleep. When sleep apnea is untreated, it can increase the risk of heart disease, high blood pressure, Type 2 diabetes, stroke and other health problems."

Dr. Kelly A. Carden, President, American Academy of Sleep Medicine

The AASM recommends the following tips for occasional snorers:

• Weight loss: Weight gain can make snoring worse and may even lead to obstructive sleep apnea. Shedding pounds can help reduce or eliminate snoring for some people, and weight loss should be a top priority if you are overweight or obese.

• Positional therapy: For some, snoring mostly occurs while sleeping on the back. To reduce snoring, try changing positions by sleeping on your side.

• Avoid alcohol, muscle relaxants and certain medications: These substances can relax your throat or tongue muscles, causing you to snore.

• Medical diagnosis: If snoring is loud and frequent, talk to a medical provider about your risk for obstructive sleep apnea or seek help from the sleep team at an AASM-accredited sleep center.