Reduce your Weight
Fat around the neck restricts your airway and can worsen snoring
Don’t Sleep on Your Back
By sleeping on your side you can reduce the risk of snoring. When you lie on your back, your tongue and any fatty tissue under the chin compress your airway.
Use of Snoring Aids
Mandibular advancement device – this is used when the tongue is obstructing the throat
Chin Strap – to keep the mouth closed and prevent snoring
Vestibular shield – worn within the mouth to help you breathe through the nose
Nasal strip or dilator – to maintain the nasal passageway and allow nasal breathing
The smoke from cigarettes can cause irritation within the lining of your nose and throat. This reduces the passage of air into the lungs and worsens snoring.
Alcohol has been linked with snoring by relaxing throat muscles
Reduce Nasal Congestion
If your nose is blocked, as is often the case with hayfever or other allergies, you are more likely to breathe through the mouth which can lead to snoring. Nasal steroid sprays or antihistamines may help prevent nasal congestion. Learn more about allergy treatment.