Snoring:  10 Tips for a Silent Night

Go on a diet.

Most snorers tend to be middle-aged, overweight men. Most women snorers are past menopause. Slimming stops snoring. "Snoring is frequently related to being overweight," says Dr.Dunn of the University of Toronto Sunnybrook Medical Center Sleep Laboratory. "We've found that if a moderate snorer loses weight, the snoring becomes less loud, and in some people it actually disappears."

"You don't have to be a 2-ton Tony to develop snoring. Just being a little overweight can bring on a problem," says Dr.Smith. "Men about 20 percent over ideal body weight can develop snoring. Women have to be much heavier, usually 30 to 40 percent over ideal body weight you are, the more likely it is that your airway will collapse."

Ignore the midnight spirits.

"Alcohol before bed makes snoring worse," says Dr.Dunn. Don't drink and sleep.

Stay away from sedatives.

Sleeping pills may make you sleep, but they will keep your partner awake. "Anything that relaxes the tissues around the head and neck will tend to make snoring worse. Even antihistamines will do it."

Put the cigarette light out.

Snuff snoring by snuffing cigarettes. "Smokers tend to be snorers," says Dr.Dunn, "So stop smoking."

Back off.

When you sleep, sleep on your side. "Heavy snorers snore in virtually any position," says Dr.Dunn. But moderate snorers only snore when they are on their backs,"

Get on the ball.

A tennis ball, that is. "Sew a tennis ball onto the back of your pajamas," suggests Dr.Dunn. "That way, when you roll over on your back, you hit this hard object and unconsciously you roll off your back."

Have a fight with your pillow.

Then get rid of it. Pillows only help elevate your snoring level. "Anything that puts a kink in your neck," reports Dr.Dunn, "like a large, pillow, will make you snore more."

Raise your bed to new heights.

Elevating the bed can help minimize snoring. "Elevate the upper torso, not just the head," says Dr.Westbrook. "Put a couple of bricks under the legs at the head of your bed."

Blame it on   your allergies.

Sneezing and snoring go together. "Snoring can develop due to allergies or colds," says Dr.Westbrook. "Use a nasal decongestant, especially if your snoring is intermittent and comes during hay fever season."

Put a plug in it.

When all else fails, Dr.Westbrook says, the one on the receiving end of the nasal abuse can wear earplugs to bed. They're inexpensive and can be purchased at any pharmacy

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