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) enables you to maintain sleeping on your side and can make a dramatic difference.
Recline in bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. However, if snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause.
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.
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.
Practice Good Sleep Habits
Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
Open Nasal Passages
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.
A neti 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.
Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant. If you feel fine during the day but obstructed at night, these things may be contributing to your snoring.Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.
Stay Well Hydrated
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated and can create more snoring.