Everyone snores occasionally but it’s a problem if you are disturbing yourself, your sleep partner or your neighbors. Snoring interrupts sleep patterns which can lead to sleep deprivation. The effects of deprivation can include low energy, foggy thinking and daytime sleepiness. The lack of oxygen flowing to the brain that occurs when someone snores can lead to diabetes, high blood pressure and stroke.

With all that could go wrong from your snoring, which could include sleeping on the couch, here’s a few tips that might help you out.

1. Lose Weight - if you are overweight, lose it. Excess fat around the neck can cause the airway to block so exercise regularly to develop good muscle tone.
2. Sleep on your side - most people snore less or stop snoring if they sleep on their sides. There are gadgets made to prevent you from rolling onto your back but the simplest is to sew a tennis ball into the back of your pajamas.
3. Elevate the head of your bed 4″ - This will force your tongue and jaw into proper position that can reduce snoring.
4. Stop smoking - smoking damages the respiratory system.
5. Don’t eat before bed – especially dairy products as they build up mucus that can obstruct airflow.
6. Don’t drink alcohol before bed - Alcohol will relax your central nervous system and cause the muscles of your throat and jaw to relax.
7. Avoid sedatives - for the same reason as avoiding alcohol.
8. Fresh air - keep the room well ventilated and at least 3 degrees cooler than you do during the day. If the air is very dry use a humidifier to add some moisture back into the air.

One small tip for the person being subjected to the snoring…Go to bed before the snorer. Go early enough so that you have the chance to get into a deep sleep. Usually a deep sleep will prevent you from hearing the noise.

If these tips don’t help the next stop is the doctor’s office. There are medical gadgets that might be useful or there are medical procedures that can be done to eliminate snoring. However, if you or your partner stops breathing while sleeping, this is a sign of something much more serious. Make an immediate appointment with your doctor to discuss and be tested for sleep apnea.