Main Protein: eggs
Vegetables: carrots, beets, arugula
Fruit: apple and kiwi
Condiments: olive oil, salt and black pepper
Sleep sideways. For some, this simple remedy may be effective, as it prevents the tongue from falling backward in the throat and causing an obstruction in the airway.
Raise the head of your bed. Doing this can help prevent your airways from collapsing. Try placing a 4-inch-thick wedge or block under your mattress to elevate it.
Try using dental appliances. Some dentists can help construct a device that will change your airway’s opening, leaving sufficient room for your tongue so it does not obstruct your airway.
Use a steam bowl. Just before bedtime, put your head over a bowl of hot water, cover it with a towel and inhale the steam deeply. This will help clear out your airways and minimize swelling in your nasal passages.
Do not eat a large meal at night. A full stomach can push against your diaphragm, further hindering your ability to breathe easily.
Manage your weight. Overweight people typically have extra tissues in their throat, which contribute to snoring.
Do tongue and throat exercises. These can make these body parts stronger and less likely to slip backwards. Here’s one simple technique:
•Lightly put your upper and lower molars together.
•Open your mouth, focusing on pressing your molars as wide apart as you can, but do not overstretch.
•Do this 10 to 20 times. After the 5th or 10th repetition, your jaw muscles should feel stronger, and the back of your mouth should open up.
Try nasal strips or an external nasal dilator. These adhesive strips can be applied to the bridge of your nose so that your nasal passage area can be broadened, improving your breathing.
Meanwhile, dilators are applied externally across the nostrils to decrease airflow resistance and allow easier breathing (Take note that this will not work for those who have sleep apnea).
Avoid alcohol and tobacco use. It relaxes your tongue and throat muscles and leads to worse snoring. Meanwhile, smoking irritates the lining of your throat and nose, causing it to swell and decreasing airflow.
Don’t drink milk before bedtime. It can make snoring worse since it forms a mucus layer over your throat and tongue. If you’re thirsty, drink plain water instead.
Alleviate nasal congestion due to an infection or allergy. Since congestion limits airflow going through your nose, you’re forced to breathe through your mouth, prompting you to snore.
Avoid taking sedatives. Like alcohol, these drugs can depress your central nervous system and excessively relax your muscles, including the tissues in your throat.