Does your guy sound like an engine that’s misfiring- rat-a-tat-a-tat? By the large it is the men who snore-twice as many as women- and ladies, you know this can be really annoying. Snoring is more than annoyance. Some snorers get morning headaches and daytime fatigue, while their bedmate suffers with daytime drowsiness and irritability.

Snoring is often associated with serious disorders but you would be happy to know that snoring can be avoided easily. Find below the 10 quick tips to avoid snoring to get sound sleep:

• Don’t drink alcohol before bed: Alcohol causes your muscles to relax and your tongue to flap into the back of your mouth. This flapping of the airway makes snoring much worse.

• Sleep on your side: Avoid sleeping flat on your back, this way, your tongue doesn’t fall back into your throat and your airway stays open. Many snorers only snore when they sleep on their backs.

• Elevate the head of your bed 4-6 inches: Raised level of head, makes your breathing easier and encourages your tongue and jaw to move forward.

• Try a bedtime concoction: One cup of warm water laced with1 tablespoon each of honey and cider vinegar. This old folk remedy will lubricate your throat and may be even turn down the noise.

• Avoid Sedatives/ Antihistamines: They tend to relax your throat muscles, which can cause snoring. Antihistamines also dry out your throat which makes snoring noisier.

• Avoid Milk (including soy milk) before bed: Thick drinks like milk and even ice creams, cheese and other dairy products create more mucous in the throat and trigger more episodes of snoring.

• Run a humidifier: Dry air can cause a nasal congestion and clogging of the airway, which worsens snoring.

• Sleeping without a pillow: Pillows can block your airway by bending your neck. If you cannot avoid a pillow, use a firmer one.

• Clear your nasal passages: Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. Nasal strips can be used to open the nasal passage.

• Try to sing 20 minutes every day– Sound funny but singing can help your throat muscle to be strong than can prevent you from snoring.

Beside these 10 quick tips to avoid snoring, weight loss and smoking plays a significant role to stop snoring:

• Lose your Weight: if you are overweight, lose your weight. Excessive throat and neck tissues can increase snoring.

• Quit Smoking: Smoking encourages your body to secrete more mucous, which play a major role in snoring.

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