Step 1: Position Yourself for Better Sleep
Sleeping flat on your back causes the flesh of your throat to relax and block the airway, which can lead to snoring. Sleep on your side and elevate your head four inches using a wedge pillow. This may ease breathing and encourage your tongue and jaw to move forward. It can also prevent snoring by making your neck muscles elongated. If you sleep with someone who snores, create a sound barrier by sleeping back to back.
Step 2: Go on a Snore Diet
A big contributor to snoring is extra weight. Just a 5% drop in weight can make a significant difference in snoring. Being dehydrated is also a big contributor to snoring, so stock up on foods with high water content like fruits and vegetables. If you sleep with someone who snores, eat foods that promote sleep like halibut with broccoli and oranges, veggie pasta sprinkled with Parmesan or turkey stuffed with mushrooms and spinach. These foods contain certain compounds that interact with the body's natural chemistry to help start the sleep process and maintain it. They also boost calmness and serotonin.
Step 3: Decongest for Better Rest
Use a neti pot to drain your sinuses, which may be causing congestion and snoring. OTC nasal strips may also work to promote better breathing. For someone who sleeps with a snorer, spray your pillow with lavender. Some studies show that it can help with sleep by increasing the percentage of deep sleep for both men and women. Also, those who use lavender have reported higher energy levels in the morning. Try a mist, candle or even lavender oil before you hit the sheets.