1- Sleeping Position
Try sleeping on your side. If you often wake to find yourself on your back, this could be the root cause of your snoring. Gravity pulls on the tongue and uvula (that dangling thing in the back of your throat), which causes your airway to become partially obstructed. Start out sleeping on your side, and use a pillow or some other object against your back to stop your body from rolling over.
If sleeping on your side isn’t an option, sleeping in a reclined position is another good option. Using pillows or an adjustable bed to sleep with your head over your chest means that your tongue will be down into a natural position in your mouth, rather than back into your throat.
2- Lifestyle Changes
There are many reasons why a person will snore, but some of the most common reasons (for snoring that isn’t caused by a larger health issue like sleep apnea) include being overweight, and using alcohol, cigarettes, or certain medications. These are things that can be changed by taking a look at your lifestyle.
Sleepers who are overweight have an excess of fatty tissue around the throat, which can push on the airway and restrict the flow of oxygen. Losing even a few pounds can help reduce this pressure. Exercising helps your lungs work better, and you can also do exercise that specifically targets throat muscles.
Quitting cigarettes is easily one of the best possible things for smokers to do. Cigarette smoke causes the membranes in the nose and throat to become swollen, which means your airways are restricted from the start. When you add gravity and other lifestyle concerns, it’s almost guaranteed that a smoker will have trouble with snoring.
Alcohol and sedatives relax our muscles, which actually isn’t good for snorers. You need your throat muscles to be actively working in order to breathe clearly. By choosing to limit your alcohol use, and cut out sleeping pills or other sedatives, you may find that snoring is drastically reduced.
3- Environmental Changes
If changing your sleeping habits and your lifestyle don’t offer immediate results, changing your environment can make a big difference. Many people snore because their bedroom is too dry, or because they are being exposed to allergens at night that are causing a reaction.
Use a humidifier to keep your room moist. This can work well when used in conjunction with other changes, but most experts agree it’s not enough on its own. The bigger environmental risk is allergens. If you suffer from seasonal allergies or sinus issues, treating those can be a better solution. If you allow pets in your bed, try sleeping without them for a week to see if it improves your snoring. Remove plants from your room, and keep windows shut. These small changes can stop any allergy-related snoring.
By combining all of these tips, you may find that medications are completely unnecessary; but if snoring continues even after making changes, it may be time to consult a doctor.