#1 Lose excess weight
If you’re overweight it’s possible that its causing your snoring, or making it worse. When you’re overweight you may have extra tissues in the throat contributing to the noise. The more that blocks your throat the more air is interrupted as it flows over, creating the vibrations that result in the sound of snoring.
#2 Keep your house clean
As much fun as cleaning is, keeping up on making sure your living quarters are spick and span can pay off in the end. Allergens like pollen, dust, animal dander, and other unseen irritants can cause congestion and irritate your airways, both of which can contribute to snoring. Also make sure you’re changing your air filters on a regular basis.
RELATED STORY: Do This To Get The Healthy Sleep You Need Tonight
#3 Elevate your head
Elevating your head can help open up airways and make breathing easier, but if your head is too high, your airways can get constricted and that may cause your to snore. If you have a pillow that is too thick, or you sleep on multiple pillows, try adjusting the height. Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do to help you breathe right.
#4 Use a dehumidifier
Dry air dries out our throat and nasal membranes and contributes to congestion. This makes it air movement restricted, and will set your tissues vibrating. It this is case, buy a humidifier.
#5 Sleep on your side
Of course, there’s no guarantee you’ll stay in that position, but at least start on your side with your arms wrapped around a pillow. There’s a good reason you don’t want to sleep on your back: In that position, your tongue and soft palate rest against the back of your throat, blocking the airway, and you will tend to snore.
RELATED STORY: How To Sleep Better Tonight
#6 Avoid eating a huge meal late in the night
Don’t eat a big meal right before bed time. If your stomach is full it can push up against your diaphragm, further limiting your ability to breathe easy.
The anti-inflammatory properties in peppermint helps reduce swelling of the membranes in the lining of the throat and nostrils, thus promoting easy and smooth breathing. Add one or two drops of peppermint oil to a glass of water. Gargle with it before going to bed. Make sure not to swallow this solution. Do this daily until you get the desired result.
RELATED STORY: How Your iPhone Can Help You Sleep Better
#8 Quit smoking
Quitting is easier said than done, but smoking irritates the membranes in the nose and throat which can block the airways and cause snoring.
#9 Avoid alcohol and sedatives
It’s because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
#10 Stay hydrated
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated, say experts. This can create more snoring.
RELATED STORY: Eat Your Way To Better Sleep
Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis