Do you snore? If your snoring has become so irritating that your spouse and your family complain, here are some tips to help you cope with this annoying and dangerous habit.

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2. Try to sleep on your side or stomach or raise the head of the bed four to six inches.
3. If you are overweight, try to lose a few pounds.
4. Avoid drinking alcoholic beverages prior to bedtime. Never use alcohol as a night cap.
5. Stop smoking.
6. Avoid sleeping pills, tranquilizers and antihistamines or any medication that relaxes the muscles.
7. Don't eat a heavy meal within three hours of bedtime.
8. If you sleep with someone, ask him or her to wake you or roll you over if you snore.
9. Gargle with salt water, or use a decongestant to eliminate congestion.
10. Eliminate any allergens such as dust or feather pillows from your bedroom.
11. Exercise to improve general physical condition and to lose weight.
12. Establish regular sleep patterns and get adequate sleep.
13. Try nasal strips or nasal dilators to keep nostrils open..
14. Ask your dentist about anti-snoring dental appliances.
15. If your snoring becomes worse, ask your doctor about the possibility of using a CPAP (continuous positive airway pressure machine} to keep breathing passages open.
16. If none of the above seems to help, talk to your doctor about the many surgical procedures available to control snoring..
    

2. To encourage yourself to sleep on your side, roll a large pillow up behind your back, or sew a tennis ball into a pocket on the back of your sleep wear.
3. Don't take chances. If you snore loudly, have a sleep study done to check for sleep apnea.
   

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