10 ways to reduce snoring

1 Avoid alcohol or sleeping pills before going to bed. Both can cause the muscles to relax which will constrict the air passage.

2 Don’t smoke up to two hours before you go to bed as may cause swelling and inflammation of the throat's lining. Try not to smoke at all.

3 Are you over weight? Try to shift those extra pounds, this will help lighten neck tissues and prevent the narrowing of the passage way.

4 Avoid eating rich foods (chocolate) before bedtime.

5 Keep your head propped at night with 2 or 3 pillows Elevation may reduce the effect of gravity.

6 Do not eat a heavy meal before bedtime. A full stomach presses upwards on the diaphragm and can reduce your breathing

7 Use a snore-reduction pillow to reduce noise generation & at the same time provide good head & neck support.

8 Before going to be try steam inhalation this will help to open up the airways. Boil some water and fill a large dish stick your head over it and cover with a towel. Do this for about 10 minutes this is also good for your skin and will help to relax you.

9 Tea drinking can help weaken the snore. Chinese tea is especially good to help unblock the nasal passage.

10 Most important always seek advice from your There are surgical procedures available as well as mouthpieces and nose masks ask your doctor.

Happy sleeping

Submitted by Frederick Jackson from Boston