-
Step 1
Cutting back on alcohol- Alcohol is a muscle relaxant and although it may make you drowsy and fall asleep, the muscle and tissue in the throat become too relaxed and fall back down the throat during sleep resulting in a loud snoring noise.
-
Step 2
Lose Weight- Being overweight or obese produces denser tissue in the neck and throat and this can flop about during sleep causing partial blockages in the airways. In some cases it can cause a complete blockage resulting in sleep apnea.
This is a dangerous condition and must be treated immediately. Losing weight is the only way to reduce the density of tissue in the throat and ease snoring. -
Step 3
Cut back on dairy products- Some people have a sensitivity to dairy products and it can cause an increase in the production of mucus. Avoid milky drinks late at night or cheese based meals.
-
Step 4
Stop Smoking- Nicotine smoke can irritate the lining in the nasal passages causing swelling and blockages
-
Step 5
Take regular exercise- It helps you to sleep better and strengthens the respiratory muscles making them firmer and less likely to move about during sleep.It also strengthens the heart and lungs
-
Step 6
Take up singing as this tones and firms up the muscles in the throat. You could join a local choir, take up singing lessons or just sing in the shower. If you can't bear the thought of singing you could always try yawning as this will stretch and tone the muscles. Do this repeatedly to give the muscles a good workout.
-
Step 7
Inhale Steam- A bowl of hot water with a few drops of eucalyptus or menthol oil will clear congested airways caused by a head cold or allergies. You could also try a few drops in your bath water and a couple of drops on your pillow. This will ensure that your breathing remains clear and uncongested all night.
-
Step 8
Sleep on your side- Sleeping on your back causes the muscles in the throat to flop down and vibrate against each other. You could try propping a few pillows against your back to prevent you from rolling about during your sleep
-
Step 9
Use Nasal Strips to keep your nasal passages open. They are inexpensive and available from most pharmacies or supermarkets. Nasal strips are quick and easy to apply and can give instant relief if you are suffering congestion from a cold
