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Health & Wellness Articles  ›  Rest & Relaxation

6 Ways to Prevent Snoring

Sleep Soundly (and Soundless!)

-- By Liza Barnes & Nicole Nichols, Health Educators
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6. Improve your fitness level. When you have poor muscle tone, you're more likely to snore. Exercising tones and strengthens muscles all over the body, while also regulating your sleeping patterns. Aim for at least three cardio sessions and two strength training sessions each week.

In most cases, snoring isn't caused by one single factor, but a combination of many. If these suggestions don’t work, see you doctor for more ideas. There are lots of products and procedures designed to reduce snoring, from removable plastic nasal dilators to nasal surgery. If you or your loved ones are suffering from snoring, a good night’s sleep may be just a doctor’s visit away.
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • STELFARWELL
    Thanks to the practical tips! But there are already available remedies and devices to eliminate snoring. - 2/6/2014 10:57:57 PM
  • METAMORPH2010
    Eeks! I just read WHEREIS170's comment about sleep apnea and feel compelled to clear up those misconceptions! Sleep apnea is not "taking over as an excuse for snoring"! Snoring the most obvious symptom of sleep apnea, and sleep apnea is frequently (though not always) caused by obesity. It is a serious condition leading to hypertension and heart attacks, not to mention a severely diminished quality of life. Nobody slaps a machine on your face without testing first, and believe me, you don't want to be a "hose head" if it isn't going to help. The CPAP machine and masks are unpleasant and -- I might add -- serious motivation to lose weight just so you won't need them anymore, but the improvement in your functioning if you are compliant with the treatment is amazing. Treating sleep apnea makes it possible to lose the necessary weight to overcome the condition if it is caused by your obesity. Without treatment, you just feel too cruddy to do anything with your life. And the reason sleep apnea diagnoses are becoming more common is twofold: there is greater awareness of the condition, and obesity is on the increase. No excuses here -- just the cold, hard reality of another medical condition caused (usually) by obesity. - 12/3/2013 12:33:13 AM
  • TONYBILLS
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    ir.is/ - 10/21/2013 5:45:44 AM
  • GOODWITCH333
    Hmmm. My super skinny, non smoking, physically fit, side sleeping DH still snores like a trucker. I dunno, do truckers snore? - 2/21/2013 11:12:17 AM
  • I'm passing this on to my bf. He is overweight, drinks a lot, and he smokes. His snoring is so bad that I want to be one of those couples with two bedrooms. - 1/16/2013 12:32:20 AM
  • SHARONSOWN
    Another point of view: My beloved snores horribly, and I ended up resorting to earplugs or another room. Then he was away for awhile and I couldn't sleep with all that quiet! His snoring is music to me now, knowing that he's home and all is well. - 10/29/2012 9:50:11 PM
  • What an eye opener! I have had people drive miles because they said they coould not sleep in the same BUILDING as me. I never associated my snoring with my weight problem. Also, it's hard to sleep on your side when you're fat.

    There may yet be hope for my household! - 2/17/2012 10:35:33 PM
  • Being overweight contributes to snoring immensly, however sleep apnea, is real condition. I know it seems like everyone who snores now is diagnosed to have sleep apnea, much like anyone who is moody is bipolar. If you do snore alot, it may well be worth a trip to the dr. and get checked out for sleep apnea. If you do have it and get a breathing machine, you will be surprised at how much more energy you have from sleeping better. - 6/15/2010 10:13:40 AM
  • Why is it that sleep apnea is taking over as an excuse for snoring. Man, it's like they want us all on those breathing machines these days. When they can't figure it out at the docs office, then that's what they suggest, unless your lucky to be sent to a sleep clinic (if your lucky). Sometimes truth hurts, your over weight and the fat in your neck (and inside your throat) is causing you harm. Why can't people be honest. I don't get it sometimes. Their quick enough to tell you to quit smoking but not to lose some weight. - 4/21/2010 8:32:07 AM
  • HBUBBA
    Thank you, informative,and complete. - 1/2/2010 9:12:32 AM
  • Another reason to lose weight and get fit. Great article, but I'm puzzled about why it's listed under "just for men" ! Surely I'm not the only woman who snores. - 10/30/2009 11:22:12 AM
  • My husband quit smoking and what a difference it makes as far as his snoring goes...(it of course made a difference in lots of positive ways). I tried not to complain because it's not like a person snores loudly on purpose ...but...It is really nice to be able to sleep soundly again, for both of us. - 5/17/2009 12:53:43 PM
  • Great article. - 12/24/2007 12:46:43 AM