Eat well and lose weight
Weight loss may help some people reduce their snoring, but not everyone. Some thin people also snore!
If you have gained weight and started snoring and did not snore before you gained weight, it is quite likely that weight loss may help. Extra weight around the neck squeezes the internal diameter of the throat, making it more likely to collapse during sleep, and this can trigger snoring.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol, especially in quantity, up to five hours before sleeping can make snoring worse as it relaxes the throat muscles. Often people who don’t normally snore will snore after drinking alcohol.
Practice Good Sleep Hygiene
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Get regular sleep – working long hours without enough sleep can mean that when you finally go to bed you’re overtired. Because you are sleeping more deeply for longer, the throat muscles become more floppy which causes snoring.
Change your pillow cases and replace pillows
Allergens in your bedroom and in your pillow may contribute to snoring. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Also, allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
A good test is if you lay down on your bed during the day and you feel fine, but your breathing feels obstructed at night, these things may be contributing to your snoring.
Put your pillows in the drier or give them a good fluff out in the sun once every couple weeks, and replace them every six months to keep dust mites and allergens to a minimum. Some petting in the bedroom can be a positive thing, but pets in the bedroom may not.