1 . Change the way you sleep. When you sleep on your back, your tongue folds towards the throat and puts pressure on the palate, causing you to make a strange sound, snoring. So try to sleep on your side.
2 . Control your weight. Being overweight is another cause of snoring. When you sleep, your extra weight weighs on your neck and makes it difficult for you to breathe, which leads to snoring.
3 . Avoid alcohol. Since alcohol has a negative effect on the throat muscles, drinking alcohol before going to bed will cause you to snore.
4 . Determine your sleep pattern. A bad sleep pattern leads to snoring.
5 . Keep your nose open. When your nose is blocked, you have to snore because you breathe in and out through your mouth. If you have a stuffy nose because you have the flu, use a nasal decongestant and take a warm shower.
6 . Change your pillow. Allergic symptoms caused by your bed and pillow cause snoring. Dust accumulates on the pillow, causing allergic reactions and making it difficult for you to breathe. Do not let pets sleep in your bed. Change your pillow every 6 months and your pillowcase every week. While the wrong pillow can reduce snoring, it can lead to neck pain and headaches. So be careful.
7 . Drink plenty of water. When you're dehydrated, you're more likely to snore because the fluids in your nose and soft palate are reduced. It is considered correct for women to drink 11 glasses of liquid and for men to drink 16 glasses a day.