How to Control Snoring

Man Snoring
First of all you should change your Lifestyle, then follow these guidelines listed below:


More weight translates to more fat %... which is the main cause of snoring. Once you start losing fat, you will feel the difference. So have balanced diet. Stay in quota & have small, frequent meals. Excess fat on the body, specially around the neck, can put under pressure on the airway & even cause it to partially collapse. This partial airway restriction result in snoring.

Quit Smoking. 

Smoking causes upper airway irritation & inflammation.

Avoid alcohol, sleeping pills & sedatives

Avoid alcohol, sleeping pills & sedatives if any, as they relax the muscles in the throat & interfere with breathing. As all these can lead to the depression of your central nervous system, which relaxes the muscles of your throat & jaw. Relaxed muscles in this area can cause the tongue to relax as well & block the throat airway.

Treat Sinus infection, Nasal congestion, respiratory Disorder if any.

Have regular sleeping pattern

Set a routine & keep it!!! Going to bed & getting up at the same time each day creates a consistent circadian rhythm or biological sleep-wake cycle. This helps ensure your body is getting plenty of rest.


Moderate exercise a few times a week is beneficial for a multitude of reasons, like its ability to stop snoring naturally. Also helpful in maintaining a consistent sleep schedule as well as assisting with weight loss.

Get extra pillows for yourself

Rather than lying flat on your back. You will prevent the tissues in your throat from falling into your air passages or elevate the head of the bed if you can afford some good pillows.

Sleep on your side with your arms wrapped around the pillows. 

IF you sleep on back, your tongue & soft palate rest against the back of your throat, blocking the airway. If you find difficult in side sleeping try using tennis Ball. If you are sleeping on your back, Try putting a tennis ball in a shirt pocket of an old shirt & sewing it to the mid-pack of your pajama top. When you roll over, the discomfort from the tennis ball forces you to roll on your side, without waking you up.

Gargle with a peppermint mouth-wash to shrink the lining of your nose & throat. 

This is effective if snoring is temporary due to headache, cold or allergy.

Lifestyle change

As you reach middle age & beyond, your throat becomes narrower & the muscle tone in your throat decreases, so try to change your lifestyle & do some throat exercises.

How you snore reveals why you snore

  1. Closed - mouth snoring may indicate a problem with your tongue.
  2. Open-mouth snoring may be due to the tissues in your throat.
  3. Snoring when sleeping on your back is probably mild snoring - improved sleeping habits & lifestyle changes may be effective.
  4. Snoring in ALL positions can mean your snoring is a severe problem & need medical help.

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