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please follow these tips to stop snoring:
- reduce 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 sleep pattern.
- keep the bedroom air moist by using humidifier; as dry air irritates the mucosal membrane in the nose 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.
- anti snoring appliances can also be used.
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