If you or your bed partner is spending a good part of each night snoring, here are some things to try:

• Maintain weight, fitness and muscle tone through regular exercise.
• To keep your throat muscles toned, try singing.
• Treat nasal congestion and allergies.
• Avoid alcohol and heavy meals or snacks just before bedtime. Also avoid tranquilizers, sleeping pills and antihistamines.
• Sleep on your side rather than your back and raise the head of your bed four inches.

[SOURCE: American Academy of Otolaryngology–Head and Neck Surgery, “Snoring: insight into sleep disorders and sleep apnea.”]

For more information about how to deal with snoring, please visit Penn State Milton S. Hershey Medical Center’s Health Information Library online.