Even if snoring does not stop you from sleeping at night, you should know that it is an embarrassing condition. When you snore, you can find it challenging to share your bed with others. The good news is that there are a number of things that can be done to reduce snoring. Since snoring is not considered to be a symptom of a more severe problem such as sleep apnea, you may be able to permanently get rid of your snoring with some of the evidence-based ways which are listed below:

1- EAT BETTER

Do not take heavy meals for dinner, most notably when the foods are high in fat and sugar. The negative effect of this lies in upsetting the digestive system and as a result, impairs your sleeps. Snorers should stay clear of dairy products, in particular, this is because they can leave a layer of mucus behind which blocks the airways.



2- USE ANTI-SNORING PILLOWS

Anti-snoring pillows are often made in a wedge shape and in addition to this; they are made of memory foam. The primary aim of designing anti-snoring pillow is to keep the airways open in such a healthy way that aligns with the jaw, neck, and throat, so also the spine and some other parts of the body. It is advisable to watch and replace the pillows every two years; this is done to get rid of accumulated dust miles, bacteria, and other allergens.

3. IF YOU HAVE ALLERGIES, MAKE SURE YOU GO FOR TREATMENT.

People living with allergies know what having a stuffy nose looks like. Stuffy nose, whether it occurs due to temporary illness or a chronic allergy, can cause snoring. Do as much as you can to treat the allergies in order to clear your nose. Invest in the HEPA air filter. Ensure that sheets and vacuum are washed regularly. Also, make sure that pets are in no way close to your bed.

4. TRY AROMATHERAPY.

A number of aromatherapy practitioner’s give kudos to aromatherapy due to their therapeutic benefits. The pleasant odour is vital to the body. However, there are some certain oils which can open your throat and decrease inflammation, which is caused by allergies or diseases. A good example is peppermint or eucalyptus oil; gently apply a few drops of this oil into the bottom or inside your nose before bedtime, or as an alternative, you can make use of steam inhalation.


5. DO NOT CLOSE YOUR NOSE.

Similar to aromatherapy steam inhalation, Neti pots can be used to loosen up mucus and clear the nasal passages. In addition to this, you can put a nasal strip on the outside of your nose. All of this together assists in opening up your nostril and increase the rate of airflow. Nasal vents also perform the same function by being placed within your nostrils. 


6. TRY EXERCISES FOR YOUR THROAT AND TONGUE

Though some of this can seem to be a little funny, their effectiveness is proven in many cases. As you have already read, the throat muscles begin to relax and eventually lose muscle tone. The probability of snoring has been found to be reduced by strengthening of the throat and tongue muscles. Some of those things you can do include singing more often or playing the didgeridoo (this is a bizarre Australian aboriginal wind instrument). It has been proven that singing or playing the didgeridoo a few times strengthen and tone the throat muscles and soft palate, thereby lowering the chances of snoring.