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.

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.

shower

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.

sleeping on side

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.

pillow

Avoid alcohol before bedtime

Alcohol relaxes the muscles of the throat, encouraging the collapse of tissues that causes snoring.

alcohol

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.

nasal congestion
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