1 - Limit the drinking of alcohol around bedtime. Snoring is caused by the relaxation of muscles in and around the mouth. Since alcohol acts as a sedative for most people, drinking alcohol around bedtime increases the chances of snoring. If you need an alcoholic drink, try to have it at least three hours before going to sleep.
2 - Quit smoking. Anything that is going to obstruct breathing can lead to snoring. Many people that smoke also snore at night. Even after you quit smoking, you might still snore due to the effects that smoking has on the body. Obviously, there are more hazardous side effects of smoking besides snoring. Eliminate smoking and the snoring might disappear as well. Smoking isn't cheap either.
3 - Get tested for allergies. Find that you are congested all of the time or even a season or two during the year? It could be allergies causing the congestion. Inability to breathe out of the nose can lead to snoring. Get checked out by an Eye, Ear, Nose, and Throat doctor as well as an Allergy specialist. It could be that simple medicines with low side effects can take care of your allergies AND your snoring. Allergy shots could also be a more long term solution to getting rid of the congestion.
4 - Get a pillow with less fluff. Big, bulky pillows can create a kink in the neck which impairs breathing. Impaired breathing can lead to snoring. Try a pillow with a little less fluff to see if it reduces or eliminates the snoring.
5 - Elevate the head of the bed. This is rumored to increase the air passages. It is very good for preventing acid reflux as well.
There you have it. Five simple ways to stop snoring.
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