Drink plenty of fluids
Stay hydrated! Dehydration causes the secretions in your nose and soft palate to become stickier, resulting in increased snoring. The recommended daily water intake for women is about 11 cups, and 16 cups for men (including from both, food and drinks). While this might not stop your snoring entirely, it can help reduce the intensity of your snoring.
Adjust your sleeping position
Sometimes snoring can be caused by something as simple as sleep posture. If you usually sleep on your back, try sleeping on your side.
When you sleep on your back, the muscles in your throat relax and block your nasal passages, making it harder to breathe. Sleeping on your side opens up your airways and can help stop your snoring altogether.
Change your Pillows
Allergens and dust particles in your bedroom and your pillows contribute to snoring. When was the last time you dusted the overhead ceiling fan? Or changed your pillows?
Dust mites accumulate in pillows causing allergic reactions leading to snoring. Allowing your pets to sleep on your bed also makes you sleep in animal dander, which also a common irritant.
Keep pets out of your bedroom, and clean your bedroom every couple of days and replace your pillows every 6 months to keep dust mites and allergens to a minimum.
Lose a few pounds
Weight loss might help some, but not all. Because snoring is not an overweight-only characteristic - skinny people snore just as much. However, if you’ve gained some weight and have started to snore, and you didn’t snore before the weight-gain, weight loss might just solve your snoring problem. Gaining weight around your neck will squeeze the throat’s internal diameter and increase its chances of collapse while you sleep, which results in snoring. You might just want to start using your scarcely used gym membership.
Correct structural problems in your nose
Some are born with or might have experienced any nose injury in childhood giving them a deviated septum. A deviated septum is the misalignment of the soft bone in between the two nostrils that separates them both. Its misalignment causes airflow restriction, causing mouth breathing during sleep that causes snoring.
It may be necessary to get surgery to correctly align it again. Visit an ENT specialist to get a proper examination of the condition.
