5. Allergies, clean your pillow
Snoring may be a result of allergies that you don’t know. If substances that cause your allergies there are on your pillow, then you’ll continue snoring without knowing why. Try to replace your pillow and make sure that you wash your pillowcase regularly. If you have pets, try to keep them away from the bed (and your pillow), and see whether this makes a difference for your snoring problem.
6. Drink lots of water
Water make your nasal secretions is softer and easier to be eliminated so as to help you open a blockage of the nose faster. The recommended water intake per day is 3.7 liters for men and 2.7 liters for females.
7. Quit smoking
Smoking causes swelling and inflammation of the mucous membranes of the nose and this lowers air flow while breathing. The result is a more sound vibrates when your night’s sleep.
8. Lose weight and fat around your neck
If you are overweight, then the excess fatty tissue (especially in the area of the throat) can be the cause of snoring. This is not always the case because those who experience normal bodied snoring, but lose weight in General has many other benefits for your health.
9. Use the humidifier (humidifier tool)
A humidifier can increase humidity indoors while sleeping. This will soften the nose and throat as well as easier breathing, thus reducing chances for snoring.
10. Avoid heavy meals or drinking coffee 3 hours before going to bed
Coffee (and other caffeine drinks) as well as eat heavy meals before going to bed can increase insomnia, distract your sleep and cause snoring. The National Sleep Foundation recommends that you avoid heavy meals or snacks 3-4 hours before retiring.
As a rule of thumb, try to sleep at least 7-8 hours per day and if self-help techniques above can’t help you stop snoring, then the best way to get treatment is to visit a local sleep Center to get help and advice from a professional.