1. Try to lose weight if you're obese

Losing weight can help reduce the amount of fatty tissue in the back of your throat, thus reducing your likelihood of snoring.

2. Avoid consuming alcohol after 6pm

Alcohol can cause both excessive muscle relaxation and swelling of the soft tissues.

3. Avoid taking sleeping pills

Ce​rtain sleeping pills may cause the upper airway to relax and lead to snoring.

4. Quit smoking

Smoking can cause swelling of the airway soft tissues which causes snoring.

5. Apply nasal strips

These strips help increase the area of nasal passage to enhance breathing. However, they are ineffective against sleep apnoea.

6. Treat nasal congestion

Having a stuffy nose makes inhaling difficult, creating a vacuum in your throat that could lead to snoring.

7. Exercise regularly and adopt fixed sleep patterns

Following a routine of exercising regularly and going to bed at the same time may help minimise snoring.

8. Sleep on your side, avoid sleeping on your back.

Sleeping on your back is more likely to cause your tongue and soft tissues to drop and obstruct your airway.

9. If your snoring is associated with sleep apnoea, sleep with a CPAP device

Nasal CPAP (continuous positive airway pressure) can supply pressurised air into the upper airway via a nasal mask, keeping the upper airway open. 

CPAP is not usually prescribed for snoring unless it is associated with obstructive sleep apnoea (OSA).

• Allow your partner to fall asleep first before going to bed.

• Be nice and provide ear plugs for your bed partner. 

  To properly insert a ear plug for maximum efficacy:

  Step 1: Roll the ear plug into a narrow cylinder.

  Step 2: With the opposite hand, gently pull up the ear to straighten the ear canal.

  Step 3: Insert the ear plug almost completely in. Hold in place for at least 30 seconds to allow expansion.