Avoid drinking alcohol before bedtime.
Check your medicines. Some medicines, like anthihistamines and sedatives can actually increase your snoring.
Sleep more upright. Elevating your upper body can relieve both gravity and pressure, allowing you to get a full night’s rest without snoring. Use pillows or put some bricks under the headboard. Even just a slight elevation can stop you from snoring, so try it out and see what height works best for you.
Stop smoking, as this aggravates the tissues in the throat that make you snore.
Sleeping pills cause the throat muscles to collapse, limiting your airway at night. Although it tempting, avoid sleeping pills if you suffer from insomnia. They cause snoring. Also avoid alcohol, tranquilizers or antihistamines right before bed. Find natural ways to relax before bed like meditation, relaxation techniques or warm milk. You will sleep more quietly without the aid of sleeping medications.
Don´t eat a big meal before going to bed.
You may want to think about getting a mouth device to prevent breathing through your mouth when you sleep. Breathing through your mouth, and not your nose, can cause snoring. These mouth devices block breathing through your mouth and encourage you to breathe through your nose instead. Speak with your doctor about this option.
Try avoiding dairy products in the evening, as for some people dairy increases mucus build-up in your throat, which can contribute to the snoring process.
Avoid the consumption of alcohol before you go to bed in order to refrain from snoring. Because alcohol can relax the throat muscles, they may vibrate as air passes and cause snoring to occur. Allow several hours to pass after your last alcoholic beverage before you go to sleep to minimize or eliminate snoring.
Try using nasal strips when sleeping. The nasal strips will open up your nasal passages, and may reduce snoring.
Humidify the air in your bedroom if you have a snoring problem. When you breathe in dry air all night as you sleep, your throat and nasal membranes dry out. This leads to swelling and congestion that narrows your airways. That constriction makes it difficult to get enough air and causes you to snore.
Tips for Better Sleep.
Use nasal strips at night before you go to sleep. When you apply a strip to your nose, it will open both of your nostrils to let in more air. When the nasal passage is constricted, it can exacerbate the tendency to snore. Using nasal strips will result in a reduction in snoring.
Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.
Practice good sleep hygiene to combat snoring. Sleep hygiene refers to developing good sleep habits, such as sleeping at the same time each day and getting enough sleep each night. Try to maintain the same sleep schedule 7 days a week, whether you are working or not. Also, make sure you get at least 7 or 8 hours of sleep every night.
Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.
If you have trouble with snoring, essential oils may offer some relief. Essential oils like eucalyptus and peppermint can help open nasal passages. By opening up nasal passages, you can breath easier, which will result in less snoring. Give them a try the next time you are feeling stuffed up.
Don´t exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.
If snoring is causing you or someone you love to lose sleep, think about avoiding dairy products, at least close to bedtime. Dairy products, especially milk, create excess mucous in the nose and throat, and can even make breathing more difficult. The more mucous you produce, the more you will snore.
Don´t eat large meals within two hours of bedtime.
If you have a drink or take a sleeping pill before bed, it can cut down on snoring. The active ingredients keep your nervous system from working as busily, making your jaw and throat relax. These muscles and their activity can cause you to snore. A major concern in trying such a method is that sleep apnea can develop.
Don´t nap later than 3 p.m.
Do research on health issues that cause snoring to verify that it’s not something more serious such as sleep apnea. People who have this may also stop breathing temporarily during their sleep as well as a snore which can cause lots of other issues in how they breathe. If you have this problem, then they have special devices called CPAP machines that will help you continue breathing and finally prevent the snoring that is caused by the lack of breathing.
Try using a natural food, supplement and herbal sleep aids.
It’s best for anyone who snores, to sleep on his or her side. If you sleep on your side rather than your back, you’re less likely to snore, according to scientific studies. Although it may seem odd to sleep on your side, after some time you will grow accustomed to it.
Sleep in a dark, quiet room with a comfortable temperature.
A great tip for kids who snore is for them to not only sleep on their sides, but to sleep on their sides with one hand under their head while the other hand is behind their back. This sleep position allows the child to open up their airways greatly reducing the likelihood of snoring.
If you can´t fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you´re sleepy.
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