Things You'll Need:
- Extra pillows
- Tennis ball
- Peppermint mouthwash
- Neck brace
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Step 1
Place your body in the correct position. Use extra pillows to prop yourself up instead of lying flat. This will prevent the throat tissue from falling into the air passages, which can cause noisy snoring. Simply elevating your head slightly before going to sleep is one of the best things you can do to reduce snoring.
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Step 2
Sew a small pouch on the back of your pajamas and place a tennis ball inside. This will prevent you from sleeping on your back, which is when snoring occurs. You can also try sleeping on your side to reduce snoring. Hug a pillow to keep you in the position if you're prone to rolling over at night.
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Step 3
Use peppermint mouthwash to gargle just before bed. The peppermint will shrink the lining of the nose and throat, which in turn will reduce snoring. This snoring remedy is particularly effective if the problem is being caused by a cold or congestion.
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Step 4
Wear a neck brace to hold your chin up while you sleep. Keeping your head straight will ensure your airway stays open instead of bending, and can often prevent snoring all together. Neck braces can typically be found at medical supply stores.
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Step 5
Watch what you eat in the evening. Don't consume heavy food or alcohol for at least three hours before bed. Both of these substances can cause your throat muscles to relax more than normal, which can lead to snoring.
