What are some things I can do at home to reduce snoring?

If your snoring is irritating to you or others but not at dangerous levels, there are many things that you can do on your own to help lesson your snoring problem and prevent it from becoming hazardous to your health. Based on what the problem is that is causing the snoring, your approaches may be different; however, here are some standard procedures that will help:

 

·        Make changes in the way you live.

-         Lose weight.

-         Exercise to tone your muscles.

-         Eliminate or cut back on alcohol, caffeine, nighttime sedatives, and tobacco.

·        Make changes in the way you sleep.

-         Don’t sleep on your back (use products for help, if necessary).

-         Don’t prop your head up too far or use a too soft pillow.

·        Make changes in the way you breathe.

-         Learn to breathe through your nose while sleeping (use products for help, if necessary).

-         Consider using adhesive nose-strips or another device that holds open your nasal airway.

·        Make changes in your attempts with remedies.

-         Throat sprays lubricate the throat with oil and allow air to flow more freely.

-         Nasal sprays reduce congestion and nasal swelling.

-         Consider natural remedies available at health stores.