Here’s a few snoring tips to help you and your spouse get a good nights sleep.  The only problem is that there’s so many of them you almost need a check list! Many snorers find relief from simple changes in their day to day habits. So here’s a breakdown of  some home remedies that may help you.

Before Bed

• Try not to eat large large meals within two hours of bedtime.
• Avoid nicotine, alcohol and caffeine anywhere from 4-6 hours before bed.
• Avoid any type of sedatives such as sleeping pills. Anything that causes drowsiness before bedtime will cause snoring.
• Don’t exercise within 2 hours of bedtime. Although exercising 5-6 hours before bed can help you sleep more sound.
• Avoid eating or drinking dairy products in the evening. It may cause mucus build up in your throat.
• Clear a congested sinus passage by taking  hot steam shower before bed. You can also apply a  vapor rub to the chest and throat.

While Sleeping

• The major cause of snoring is sleeping on your back. Make sure you sleep on your side.
• Use pillows to keep your neck comfortable and straight. You can also try elevating your head.
• Try using nasal strips to open your nasal passages. Breath Right Nasal Strips are a good brand to buy.
• Try to establish a regular sleep schedule by going to bed and waking up the same time every day. Sometimes snoring is caused by poor sleep habits.
• Sleep in a quiet, dark with a comfortable temperature.
• If you can’t seem to fall asleep within 20 minutes, try doing quiet activity somewhere else and then return to bed when you’re sleepy.
• Wind down in the 30 minutes before bedtime. Incorporate a  relaxing pre-sleep ritual into your routine such as a warm bath, reading and soft music.
• If your nose is congested and you feel that this may be the cause of your snoring, try Ysnore nasal spray or SnoreEnz Snoring relief spray.

Other Lifestyle Changes

• Don’t nap later than 3pm.
• Try to stop smoking since this aggravates the throat tissue.
• Get your allergies under control naturally. Some medicines like antihistamines and sedatives can actually increase your snoring.
• Lose excess pounds if you are overweight. Being overweight is a primary causes of snoring.
• Have a relaxing massage to relieve stress and sooth tense muscles.
• Clean your bedroom from anything that could cause allergens. This could be dust, feather pillows or pet hair. Consider buying organic sheets and bedding.
• Use a filter for your furnace, Hepa Filter vacuum or air purifier.  They trap, reduce and eliminate small particles that may cause problems for allergy sufferers.

These snoring tips are a good place to start to narrow down where the potential snoring problem lies. After you’ve tried everything on this list and nothing else works, go to your doctor or an ear, nose and throat specialist to determine the exact cause and severity of your snoring problem.