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aintain a healthy weight. Extra weight can worsen snoring. Eating a healthy, balanced diet and exercising can help you relieve your snoring symptoms.  Talk to your doctor before starting an exercise program. People who are a healthy weight can still have a snoring problem, especially if there are underlying health risks like sleep apnea. Alcohol relaxes your body, which actually increases your risk of snoring. This is because your throat muscles will also relax, making them collapse a little. This will cause you to snore more. If snoring is a concern, you should not drink close to bedtime. If you enjoy a drink, limit how much your drink to 2 servings or less, and allow enough time before bed for the effects of the alcohol to wear off. Sleeping on your back causes the tissues in the back of your throat to droop down, making your airways narrow. Turning onto either side alleviates this problem, reducing your risk of snoring. You can use an inclining pillow or lift the head of the bed to raise your sleeping position. This reduces constriction in the back of your throat, making you less likely to snore. . Smoking increases your risk of snoring. It also makes snoring worse. Overall, giving up cigarettes can help you breathe better, so give it a try.If you’re struggling to quit, talk to your doctor about quitting aides, like gum, patches, and prescription medication. Sedatives relax your central nervous system, which includes your throat muscles. This can increase the risk of snoring. Avoiding them can help reduce your snoring risk.  If you have trouble sleeping, it might help to get on a sleep schedule. Talk to your doctor before quitting any prescription medications. Since slack throat muscles can be the cause of snoring, tightening them can help eliminate your symptoms. When performed daily for at least 20 minutes, singing can help tighten your muscles. Alternatively, you could play a wind instrument, such as the oboe or french horn.

Summary:
. Don't drink alcohol right before you go to bed. Sleep on your side. Prop yourself up by at least 4 inches if you must sleep on your back. Quit smoking Limit your use of sedatives. Sing for 20 minutes a day to help tighten your throat muscles.