Snoring is often linked to lifestyle, and there are some simple changes you can make to help prevent it.
Try these five self-help tips:
Maintain a healthy weight and diet . Being overweight by just a few kilos can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air flowing in and out freely.
Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.
Avoid alcohol before going to bed. Alcohol makes your muscles relax more than usual during a normal night's sleep. This may encourage the back of your throat to collapse as you breathe, which causes snoring.
Quit or cut down on smoking . Cigarette smoke irritates the lining of your nose and throat, causing swelling and catarrh . This means airflow is decreased and you're more likely to snore.
Keep your nose clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, or see your doctor, if you're affected by an allergy or any other condition that affects your nose or breathing, such as sinusitis .
Over-the-counter stop-snoring devices
There are a range of stop-snoring treatments and devices on sale. These include nasal strips, which open the nostrils wider, throat sprays and devices known as mandibular advancement devices (MAD) , which reposition the jaw to improve airflow.
Your pharmacist can tell you what's available.
Medical help for snoring
If self-help doesn't work, there are other treatments you can try.
Read more about medical treatments for snoring .