Practical solutions to snoring include elevating the head of your bed a little, or sleeping on an inclined pillow. If you’re a back sleeper, this position allows your tongue to fall backward into your throat; try sleeping on your side instead.
Over-the-counter nasal strips that you apply to the bridge of your nose can help increase the size of your nostril passages and hold them open.
If you have a cold or another respiratory condition, such as allergies, make sure it is kept under control so that your nasal passages are clear. Over-the-counter decongestants, both sprays for your nose and medicines, can have a boomerang effect, though, so don’t use them for more than a few days without consulting with your health care practitioner. However, a saline spray can be used regularly, as can saline nasal and sinus washes that you use at the sink or in the shower; these can be helpful in relieving congestion and keeping stuffiness under control.
Sedatives, which you might think would help you sleep better, have an adverse affect on snoring, since, like alcohol, they relax the muscles at the back of the throat. Avoid sedatives and don’t drink alcohol four to six hours before you go to sleep.
As with many other conditions, losing weight and stopping smoking will go a long way in helping you to stop snoring. Weight loss may decrease some of the extra tissue in your throat, and take pressure off your airways. If you stop smoking, you’ll stop irritating your throat and nose with the chemicals in smoke, so they can stop responding by being aggravated.