6 Tips to Stop Snoring

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.

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.

Don't take medications

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

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.

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.

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.

The HealthCentral Editorial Team
Meet Our Writer
The HealthCentral Editorial Team

HealthCentral's team of editors based in New York City and Arlington, VA, collaborates with patient advocates, medical professionals, and health journalists worldwide to bring you medically vetted information and personal stories from people living with chronic conditions to help you navigate the best path forward with your health—no matter your starting point.