Listen Other languages search Health Care Care Work with us About Ten Hundred News For caregivers Contact Home / Care / Receptions / Sleep apnea / Simple advice against snoring Simple advice against snoring These anti-snoring tips can help completely in mild cases. In other cases, they can at least alleviate the discomfort until a more effective treatment can be started. Try all the tips at once - it gives the greatest effect! Obesity negatively affects snoring and pauses in breathing. In case of overweight - try to reduce to normal weight. Avoid sleeping on your back as the tongue then more easily falls backwards and can clog the throat. Try sleeping on your stomach or side instead. Avoid daily alcohol intake, it results in poorer sleep and greater risk of the condition getting worse. Stop smoking - but try to keep a stable weight (easy to get up when smoking stops). Avoid bending your neck sharply forward during sleep, as it may jerk your throat and make it tight. Instead, stretch your throat for easier breathing. If you suffer from nasal congestion, it may help to rinse or spray with saline solution morning and evening (0.9% ie 1 g salt to 1 dl water / 1 teaspoon salt to 1 l water) other nasal spray can be used temporarily, if prescribed . Try Näsvid, which widens the nasal openings during sleep. Näsvid is only available at internet pharmacies. Avoid mouth breathing during sleep. Sometimes a simple strip of tape from top to bottom over the mouth can help (12 mm surgical tape). Surgical tape is available at Apoteket. Try if an imaginary snoring splint that pulls out the lower jaw during sleep can be of value. Do a test lying on your back, drowsy just before bed. Breathe through the nose and switch between taking 3-4 breaths with the chin extended and 3-4 breaths with the normal position of the chin. Last updated 2018-03-12 Did the information on this page help you? Yes No How to seek care Medical centers Receptions Midwife Pediatrics and adolescent medicine BVC Endoscopy Gynecology Skin General practitioner on call Surgery Clinical physiology Cognitive reception Medicine Orthopedics Osteoporosis Sampling Rehabilitation X-ray Sesame Sleep apnea Simple advice against snoring Care instructions CPAP Youth clinic Urology Eyes Ears-nose-throat Mini-Maria Norrtälje Hospital Family house Psychiatry and addiction Home care Your journal Vårdbolaget Tiohundra | Box 905 | 761 29 Norrtälje | Tel: 0176-10 100, 0175-10 100 Sitemap About the site We use cookies on this website to improve your user experience By clicking on any link on this page, you give your consent for us to set cookies. Read more about cookies. Yes, I agree