By James Kerslake

If you are an overweight man with a thick neck (greater than 17 inches) you are in the group most likely to snore. However, snoring does not discriminate and exceptions do apply. The overriding message is that if you are overweight and you snore, losing weight would be a good place to start. Weight loss alone may be enough to stop you snoring. However, if you suspect you are suffering from obstructive sleep apnea (typically characterized by snoring and a delayed or missed breath, followed by a gasping breath), then more urgent intervention may be required.

Modifying your drinking, especially in the evening, can significantly reduce bedtime snoring. Alcohol causes the structures in the back of the throat to become more relaxed than usual. These structures collapse into the throat and vibrate as air is forced through the constricted airway. Sedative medication also causes relaxation of the same airway structures.

Smoking leads to excessive mucous production in the upper respiratory tract. This affects the width of the airway and hampers normal function. There is also evidence that smoking causes an irritation of the upper respiratory tract, contributing to the snoring problem further.

There is much evidence to suggest that people with dairy intolerance produce excessive mucous. Increased mucous production in the respiratory tract leads to constriction of the air passages, giving rise to the possibility of snoring. This constriction becomes worse during sleep, as you are unable to clear the excessive mucous by blowing your nose or sneezing. It is important to mention that the link between dairy products and excessive mucous production is still a source of debate. Despite this, anecdotes of people noticing improvements in their snoring after giving up dairy products abound.

Avoid eating large meals late in the evening. Undigested food sitting in your stomach can restrict diaphragmatic movement and compromise your airways.

Just rolling onto your side or front can sometimes be enough to stop the snoring. This prevents the airway tissues from being pulled back by gravity. Anti-snoring pillows and mattresses are available for the 'positional snorer ', but often just a knot tied into the back of a t-shirt will discourage the snorer from turning onto their back. A frequently suggested alternative is the use of a tennis ball attached to some clothing.

Learn about snoring and how to stop. Article Source: http://EzineArticles.com/?expert=James_Kerslake