Tips to help reduce snoring
Put a humidifier in your bedroom
Dry air irritates membranes in the nose and throat, making snoring more likely. Keep the air in your bedroom moist with a humidifier.
Shower before bed
Humidity from showers helps open nasal passages and makes breathing easier at bedtime. Have the water as warm as possible so the moist air clears the airways.
Sleep on your side
Sleeping on the back makes the tongue drop back into the throat, which blocks breathing and makes snoring more likely. Keep the airway open by side sleeping.
Add a pillow or raise the head of the bed
Raising the head about four inches makes breathing easier and forces the tongue and jaw to drop downward instead of back into the throat.
Avoid alcohol before bedtime
Alcohol relaxes the muscles of the throat, encouraging the collapse of tissues that causes snoring.
Keep the nasal passages clear
If you have a cold or an allergy, the congestion makes the airways even narrower. Try an antihistamine or decongestant to relieve the congestion. Ask a pharmacist for advice.