How Do I Stop Snoring?

Have you tried changing your sleeping position?

Did you start snoring after gaining weight?

Are you an avid alcohol drinking before going to sleep?

Do you have proper sleeping schedule?

Have you tried opening your nasal passages?

Have you tried changing the pillow you have under your head while you sleep?

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this. Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back if you want to.

If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring. However, weight loss helps some people but not everyone.

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. Drinking alcohol four to five hours before sleeping makes snoring worse.

Poor sleep habits can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally hit the sack you're overtired.

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring. A hot shower before you go to bed can help open nasal passages and rinse your nose with saltwater while in the bath to open up the nasal passages.

Allergens in your bedroom and in your pillow may contribute to snoring. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant. Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum.

Most of all, keep hydrated. Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you're dehydrated which might create snoring. Have atleast 8 glasses of water everyday and 16 if possible as it is recommended by medical institutes around the world.