1. 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.

A body pillow (a full-length pillow that supports your entire body) may provide some relief by helping you to sleep on your side.

 

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2. WEIGHT LOSS:

Weight loss helps people to a good extent.

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 and may also lead to sleep apnea.

 

3. AVOID ALCOHOL AND STIMULANTS:

Alcohol, Caffeinated beverages 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 or may causing snoring in non-snorers.

 

4. GOOD SLEEP HYGEINE:

Maintaining a proper sleep schedule and good sleep practices.

5. NASAL CONGESTION:

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 also saline drops.

A pot could also be used to rinse out the nasal passages with a salt-water solution.

Nasal strips may also work to lift nasal passages and open them up -- if the problem exists in your nose and not within the soft palate.

6. EXERCISE:

Moderate exercise a few times a week is beneficial for a multitude of reasons, including its ability to help you stop snoring naturally. In addition, exercise can be helpful in maintaining a consistent sleep schedule as well as assisting with weight loss. Exercise helps the body release endorphins which mediate relaxation and is a good de stressor.