Reduce Nasal Swelling

Many people suffer from sinusitis, making it a struggle for them to breathe through their noses every day. The congestion in their nasal passages makes it difficult for air to pass through, forcing them to breathe through their mouth. This becomes a problem at night, as studies show that our natural reflex is to breathe through our nose when we’re asleep. 

Elevate Your Head 

If you’re sleeping in a position that causes your chin to drop toward your chest while sleeping, you may be restricting your air passages. Therefore, this can worsen your snoring. Try to realign your jaw and neck during sleep to prevent your tongue from moving backward and obstructing your throat. Use firm pillows, and even special anti-snore pillows, to prop your head up about 4 inches. 

Adjust Your Sleeping Position

Some sleeping positions will contribute to your snoring more than others. Sleeping on your back is most likely to make you snore because the airway is subject to collapse. The weight of your neck and chest can shift tissues into the throat, blocking air from flowing freely. 

Watch What You Eat

Certain foods, drinks, and medications can cause you to snore. Medications that have sedative effects, such as muscle relaxants and antidepressants, can relax the muscles and tissues in the back of your throat, blocking airways and leading you to snore. Dairy foods can also produce an increase in mucus, causing further congestion in your nose and throat.