Sleep Apnea

6 Tips to Stop Snoring

Allison Tsai Oct 16th, 2013 (updated Jun 23rd, 2016)
1 of 6
Next
1 of 6
Try singing
Try singing

A recent study found that singing exercises could strengthen throat muscles and alleviate snoring, and even sleep apnea. Snoring and sleep apnea can both be the result of weak muscles in the soft palate and upper throat. The research found that daily singing exercises reduce the severity, frequency and loudness of snoring, and improved quality of sleep.

2 of 6
Lose weight
Lose weight

Sometimes adopting a healthy lifestyle and losing weight can diminish snoring. Of course, even thin people can snore, but it’s another reason to motivate you to lose weight.

3 of 6
Don't take medications
Don't take medications

Certain drugs, such as tranquilizers, sleeping pills and antihistamines can cause snoring if taken before bedtime.

4 of 6
Skip the alcohol
Skip the alcohol

Don’t drink at least four hours before bed, and try to avoid heavy meals or snacks at least three hours prior to bedtime.

5 of 6
Have a sleep schedule
Have a sleep schedule

Get into a good sleep routine by going to bed and waking up at the same time every day. In addition, keep your room cool and dark, and don’t use electronic devices right before bed. This may help with snoring. At least it can ensure that you get quality sleep.

6 of 6
Get in position
Get in position

Sleep on your side, rather than your back. This can reduce the risk of snoring.  Also, it may help to elevate your head about four inches.