1 Snoring can be embarrassing, irritating to your spouse and can affect your health too. It takes time to stop it completelny but you can reduce it. Snoring is common with both men and women, even children snore too.
1. Change Your Sleep Position.
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.
2. Lose Weight.
Weight loss helps some people but not everyone. Thin people snore, too. 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.
3. Avoid Alcohol.
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. People who don't normally snore will snore after drinking alcohol.
4. Practice Good Sleep Hygiene.
Poor sleep habits can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, can make the muscles floppier and make you snore.
5. Open Nasal Passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower. The narrower the nose, the faster the air rushes through."
A hot shower before you go to bed can help open nasal passages.
6. Stay Well Hydrated.
Drink plenty of water. According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged. These simple practices can make a huge difference in reducing snoring.
I hope this helps. You can leave your experience or improvement in the comment area.