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| What You Can Do | - Try to lose a few pounds if you are overweight.
- Avoid alcohol, tranquillizers and sleeping pills prior to bedtime, at least within 4 hours. Never use alcohol as a night cap.
- Stop smoking.
- Try to sleep on your side or stomach, not on your back.
- Tilt the head of your bed up 10-15 cm.
- Don’t use a thick, hard pillow. This will kink your neck and make the problem worse.
- Avoid heavy eating meal within three hours of bedtime.
- Ask your bed partner to wake you or roll you over if you snore.
- Gargle with salt water or some herbal remedy, or use a decongestant to eliminate congestion.
- Insert a walnut, cork or even a tennis ball into the pocket at the back of your pajamas. This will help you to sleep on your sides or stomach rather than on your back.
- Try to sleep with a whiplash foam collar, to stop the neck kinking.
- Remove any allergens like dust or feather pillows from your bedroom.
- Have a coffee or cola drink at night to let your partner fall asleep first.
- Exercise in order to improve your general physical condition and to lose weight.
- You may use nasal strips or dilators. They will encourage nasal breathing and help to prevent mouth breathing.
- Ask your dentist about anti-snoring dental appliances.
- Set up regular sleep patterns and get enough sleep.
- You may use plastic mouth devices. They are available to hold the jaw slightly forward while you sleep. When the jaw is in this forward position the airway opens wider.
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