Follow these tips for a peaceful night’s sleep
Lose a few pounds
If your BMI is too high, losing weight will reduce snoring significantly. This is because snoring happens due to a narrowing of your airways while you’re asleep. When you carry extra pounds, the weight around your neck and throat presses down on your airway, leading to this narrowing.
Change your sleeping position
If you regularly sleep on your back, switch to your side or your front. When you sleep on your back, your tongue flops backwards and can partially block your throat, restricting air flow.
Avoid alcohol before bedtime
While alcohol makes you feel drowsy, it reduces your sleep quality. It also relaxes your throat muscles, which will make snoring worse.
Get some exercise
Exercise aids restful sleep and reduces snoring. It also boosts muscle tone, helping your throat and soft palate to retain their shape as you sleep.
Stop smoking
Smoking can lead to insomnia, snoring and sleep apnoea, and the more you smoke, the louder and deeper your snoring will be.
Change your eating habits
Stay away from large meals late at night, particularly if they’re sugary or fatty. These can play havoc with your digestion and make it hard to nod off. Avoid dairy products as they can leave a layer of mucus on your airways, making snoring worse.
Stay hydrated
If you’re dehydrated, mucus is more likely to collect in your throat and mouth which can block your airways and make you snore.