Change sleeping position
Sleeping flat on your back can cause the flesh of your throat to relax and block the airway. Elevate your head four inches, which can help ease breathing and encourage your tongue and jaw to move forward. There are special pillows that you can buy that help keep you keep your head elevated as you sleep. Sleeping on your side can also help release the pressure on your back and prevent snoring.
Clear Nasal Passages
When you have a stuffy nose you might be more prone to snoring. Make sure you rinse your sinuses with saline before going to bed. You can use a Neti pot, nasal decongestant, or nasal strips to help you breathe easier when you sleep.
Get a humidifier or air purifier
Many times when people have allergies, dust mites and pet dander can increase your snoring. Make sure your room stays cool, clean, and the air is moist because dry air can irritate membranes in your nose and throat. A humidifier can help you with this and get a better night’s sleep.
Don’t overeat
Make it a habit of eating a couple of hours before heading to bed. Eating large meals and eating dairy can make snoring worse. Instead, drink soy milk, tea, and maintain a healthy diet that can help you get a better night’s sleep.
Lose weight
Exercise and losing weight a bit of weight can help your overall health, but it can also reduce fatty tissue in the back of the throat and even stop snoring.
Quit smoking and alcohol
Smoking can irritate the membranes in the nose and throat and block the airways that cause snoring. Alcohol can relax the muscles in the throat and interfere with breathing.
If you’ve tried everything and the snoring is not getting any better, then make sure to visit your doctor who can recommend treatment and diagnose the problem that is causing your snoring.
