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NORTH TEXAS (CBS 11 NEWS) – More than 45-percent of Americans snore, according to recent studies. Doctors, however; say the common problem can be more than just a nuisance.

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“It can create problems with sleep disturbance, insomnia, waking up tired, and being sleepy during the day,” said Raj Kakar, M.D. with the Dallas Center for Sleep Disorders.

So with Kakar’s help here’s our top five ways to stop snoring:

  1. Dust mites found in your pillow might be the reason you’re snoring. This is why doctors suggest you buy a new pillow every six months. Plus, experts suggest throwing your current pillow in the dryer every two weeks.
  2. Sleeping on your back is a common cause for snoring. One potential remedy is to use a full-size body pillow. Another option is to tape tennis balls to the back of your shirt at night. This will help prevent you from rolling- over to your back while you sleep.
  3. Avoid drinking alcohol late at night right before you go to bed. Doctors say alcohol can over-relax your throat muscles thus making it hard to breathe at night – causing you to snore.
  4. A recent study shows men who wore specialized compression socks during the day, slept better at night. The theory is fluid that builds up in your legs can go up to your neck when you sleep and restrict breathing. That often leads to snoring.
  5. If home remedies don’t work, you may want to consider wearing a sleep apparatus at night, such as a CPAP (continuous positive airway pressure) machine or a specialized dental appliances.
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Whatever methods you try, Kakar said the key is to not ignore your snoring.

He said snoring can be a sign of a more serious underlining medical condition or another sleeping disorder, such as sleep apnea. And that Kakar said can cost you more than quiet night’s sleep.

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