·        Healthy Living

Generally speaking, a healthy lifestyle is conducive to not snoring.  Of course, there are exceptions, and many factors (such as hereditary, environment, and other health ailments) can lead to snoring despite an attempt to live and eat well. 

Mindful of this, the following healthy living suggestions could help alleviate or outright cease some forms of snoring:

·        avoiding alcohol (promotes too much relaxation of the trachea)

·        avoiding sleeping pills (same as above)

·        quitting smoking (can irritate the trachea and lead to congestion)

·        avoiding caffeine and other diuretics (dehydration can lead to respiratory problems)

Of course, it’s also important to note that there is (as yet) no magic food that will alleviate snoring.  So beware of any advice, brands, or food products that promise an end to snoring! 

·        Throat Exercises

Exercises that help strengthen and tone the muscles in the throat can help alleviate snoring and, in some cases, actually get rid of it altogether.  Here are three simples way of improving throat strength/toning throat muscles:

          Take a pencil and hold it between the teeth for up to 5 minutes.  The grip should be firm, but not painful at all.

          Take your finger and gently press against your chin for a few minutes (no more than 3). 

          Push your tongue against your lower row of teeth for about five minutes.

These exercises should be performed just before bedtime, and no strain should occur.  It should not at all be a painful experience!  The goal is simply to retrain some of the throat muscles that have lost their tone through a variety of factors, including age itself.  Any or all of the above exercises should help tighten the neck muscles, and thus lead to less airway vibration (and subsequent snoring).