There are several snoring solutions available for people who snore and they can be as simple as a lifestyle change, sleeping position change or medical devices.
Simple changes in the position that you sleep in can sometimes offer some relief from snoring. Try to stay off of your back so that your tongue doesn’t slip back and close off your airway causing you to snore.
If you find it hard to sleep on your side there are a few items that can help, such as a body pillow. A body pillow that supports your entire body can make it easier to sleep on your side, and if that isn’t enough try taping tennis balls to the back of your pajamas as it will keep you from rolling over on your back.
Weight loss, as being overweight and having some extra weight on your neck squeezes the inside of the throat which can cause it to collapse during sleep which causes snoring.
Alcohol should be avoided, because it is a sedative and it relaxes the muscles in the throat a greater chance that you will snore, and drinking 4 to 5 hours before bed can make snoring much worse.
Smoking can weaken and clog the throat, so this is a reason to quit.
Avoid dairy products right before bedtime, the mucous can clog the throat and nasal passages causing one to snore.
Try a little honey before going to sleep, this has been known to clear the nasal passages.
Practice better sleeping habits. Long nights at work without enough rest can cause the body to fall into a deeper sleep and the muscles will become more relaxed which can make you snore even louder than usual. Some doctors recommend that you go to bed at the same time every night and wake at the same time everyday giving your body the natural rhythm that it needs.
Clear your nasal passages. If your nose is plugged either from a cold, allergies or some other irritation it can lead to snoring. A hot shower in the evening can help, or a saltwater rinse can be used to clear your nose. Nasal strips can also help keep your nasal passages open and they can be purchased at your local drug store.
Exercise tone your upper torso can become a snoring solution. When you tone your body arms, legs, abs and back it will also tone your throat as well, and having good muscle tone in your throat can combat snoring. Throat exercises should be used for at least 30 minutes a day if you snore. Try repeating each vowel A E I O U out loud for a couple of minutes a few times a day.
Next, purse your lips and hold for thirty seconds. Place your tongue on the roof of your mouth behind the front teeth and slide it backwards for a couple of minutes. Now try opening your mouth and move your jaw to the right and hold for thirty seconds and repeat on the left side.
Lastly, contract the muscles in your throat by watching the little hanging ball (uvula) move up and down. Singing could help increase muscle control in your soft palate and throat. Singing can be a fun snoring solution.
See your dentist as they can design dental appliances to keep your airway open while you are sleeping. Lower jaw position is a contributor to snoring and a dentist can fit you with a mouth guard to help keep your lower jaw forward making snoring less likely.