1Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
2 Exercise can also help to stop snoring. Working out to tone your arms,... legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
3 Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
4. Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
5 Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
Bedtime remedies to help you stop snoring
6 Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
7 Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
8 Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
9 Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.
10 Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.