please follow these tips to stop snoring:
your weight if you are obese. - perform pranayama (breathing exercises) everyday.
- quit smoking
which irritates the mucosal layer of the nose and throat and causes blockage and results in snoring. - quit alcohol
and sedatives which relax the throat muscles and results in snoring.
- sleep on sides instead on back.
- elevate the head
by using a thick pillow which eases the breathing.
- clear the nose before going to bed.
- establish regular
- keep the bedroom air moist by using humidifier; as dry air irritates the mucosal membrane in thenose and throat.
- perform throat exercises like repeating the vowels a, e, i, o, you loudly for 2-3 mins few times a day or keeping the tongue behind the teeth and moving it backwards - 3-4 times a day.
snoring appliances can also be used.