1. Sleep on your side.
Sleeping on your back causes your tongue and your facial tissues to weigh down on your air passages, which results in snoring. Sleeping on your side keeps this from happening.

2. Steer clear of alcohol.
Alcohol can act as a muscle relaxant, and when taken before bedtime, it can loosen the muscles and the tissues in your mouth, throat, and nasal cavities. JFK Medical Center doctor Sudhansu Chokroverty explains on WebMD, "Drinking alcohol four to five hours before sleeping makes snoring worse. People who don't normally snore will snore after drinking alcohol."

3. Keep hydrated.
A dry mouth and a sticky palette can cause snoring. Drink ten to 11 cups of water a day to keep your passages clear and moist.

4. Lose weight.
Weight is a huge factor that causes snoring, as additional fat in around your neck can press down on your throat.

5. Explore anti-snoring devices.
There are many safe and easy-to-use devices out in the market that can help you stop making a racket at night. You can visit your local pharmacy to see what’s available.

6. Seek professional help.
At times, snoring can be caused by how your airways have been formed. Issues regarding the structure of your passages may require surgery.  There are also cases when tissues in your airways have started to sag and become breathing obstructions. There are several options to remedy this, one being Belo Medical Group’s Nightlase, a painless procedure which laser to tighten tissues in the mouth.

 

PHOTO: Flickr Creative Commons/Sano Rin

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