2. Exercise your mouth
This one is debatable and may require a bit more research, but a study conducted at the Heart Institute at the University of Sao Paulo Medical School in Brazil, found that Daily oropharyngeal exercises, as they’re called, reduced snoring levels compared with nasal dilator strips plus respiratory exercises.
The study looked at 39 adults with a primary complaint of snoring, and found that three months of these exercises reduced both the frequency and power of snoring. The exercises included things like elevation of the soft palate and uvula, pushing the tip of the tongue against the hard palate while sliding the tongue backward, sucking the tongue upward against the hard palate, and pushing the back of the tongue against the floor of the mouth.
3. Lose weight
If you are overweight, or have noticed that you have gained weight, this could be a reason for your snoring. It is quite possible that you have gained weight around your neck that has in turn put added pressure on your throat, causing it to collapse much like if you were laying on your back. Losing that weight could reverse the effects and help you get a quieter and more oxygen-filled night’s sleep.