Hayfever, sinus congestion and tonsillitis can cause snoring. See your healthcare professional for treatment if you have any of these problems.
Within the 2-3 hours before going to bed, try to avoid:
- eating (especially overeating)
- drinking alcohol
- cold, dry air
- cold drinks
- using your throat too much (talking a lot, yelling or singing).
Chiropractic treatment may help to relieve jaw problems that are often associated with snoring.
Try raising the head of your bed or sleeping on raised pillows.
It's best to avoid using drug based sleeping tablets, tranquillisers or antihistamines, which will make your snoring worse.
Try these ideas to help reduce your snoring:
Being overweight is a common cause of snoring. If you are overweight, losing weight slowly and steadily is one of the best things you can do to help reduce snoring and improve your overall health.
Gargle with warm salt water before going to bed.
Try sleeping on your side rather than your back. If you tend to roll onto your back during the night, it's worth trying this novel idea: put a T-shirt or pyjama top with a small front pocket on back-to-front (so the pocket is at the back) and put a tennis ball in the pocket. When you roll onto your back, the tennis ball will prompt you to roll back onto your side!
Adults: 4 sprays.
Spray under tongue half an hour before bed and again immediately before going to bed.
If symptoms persist, please consult your healthcare professional.