Unlike some smokers, most snorers really do want to quit. To prevent/subdue snoring, try the following tactics:
- Sleep and wake up at the same time every day.
- Use extra pillows to raise the head of your bed by 8-10 cm. This facilitates airflow.
- Have a light dinner, at least 3 hours before bed.
- Don’t eat dairy products before bedtime.
- Avoid alcohol in the last 4 hours before bed (alcohol relaxes the throat muscles).
- Stop smoking.
- Avoid sleeping pills, tranquillisers, antihistamines — they tend to depress the central nervous system, make the tongue floppy and throat muscles loose.
- Place a container of water in the room to increase humidity. A dry throat vibrates more than a moist one.
- Get your partner/roommate to roll you on your side when you snore.
- Sew a tennis ball to your pyjama top near the small of the back. This ensures you lie on your side.
- If overweight, go on a fitness regimen to firm up and lose weight.
- Use specially designed adhesive (nasal) strips that lift the nostrils and facilitate nasal breathing. Studies have shown that such nasal strips reduce snore volume, daytime sleepiness, and mouth dryness.
- Unfortunately, most other anti-snoring devices usually work only by keeping the snorer awake.