how can i stop snoring at night?

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Answers:
Self-care action plan

Some causes of snoring (listed above) are the result of lifestyle habits. By altering these habits, you can stop - or at least minimise - your snoring.

Try to maintain a healthy diet and weight. A healthy diet means eating a wide variety of foods from four main food groups:

bread, other cereals and potatoes
fruit and vegetables
milk and dairy foods
meat, fish and alternatives.
You should aim to eat five servings of fresh, frozen or canned fruits and vegetables in your daily diet. You can also prepare meals in a more healthy way, for example baking or grilling foods instead of frying. This will not only reduce the fat in your throat tissues, but will also help improve your general health.

Regular exercise will improve muscle strength. If you are starting out begin with a 10-minute period of light exercise and gradually build from there. When you are ready, it is recommended that you exercise at least three to four times a week. Try to do 20–30 minutes a session. Those 30 minutes don't have to be continuous: we know that three 10-minute sessions of exercise each day is just as good. Occasional vigorous activity is unwise and possibly dangerous if you are 'out of shape'.

Factsheets on diet and weight and exercise are available and you can talk to your doctor about your ideal target weight, and regular exercise. Other measures include:

Always try to sleep on your side, instead of your back.
Avoid alcohol before bedtime.
Keeping the body in alignment, which could include raising the head of the bed, may help reduce snoring. This should be done by raising the head of the bed itself or by making sure that your pillow is at the correct height.
Medicines

If you have allergies that cause nasal congestion, try an oral or spray decongestant available from your chemist. Be careful not to use these over-the-counter (OTC) products on a long-term basis. If your nasal congestion doesn't clear up in a few days, see your doctor as you may need stronger medication, or other measures to clear your nasal passages. If your nasal congestion is caused by a structural problem in the nose such as a deviated septum, there are surgical techniques that can correct it.

If your doctor diagnoses sleep apnoea and none of the simple remedies are successful, he or she may recommend wearing an oxygen mask over your face while you sleep, to force air through your airway so that it won't close. This treatment is called continuous positive airway pressure (CPAP). However, this form of treatment may need to continue for months or years and some people find wearing a mask in bed every night difficult to tolerate.

Other Answers:
Dont sleep.

Strap a small piece of wood to your back so you lay on your side - I guarantee this will cure it! Sleep during the day.lol

Get tested for sleep apnea. Insurance covers the expense of the machine and you won't snore any longer.

Don't lie flat on your back.and don't drink too much before hitting the sack.

There are some brands of snore spray that do work (I've the same problem as you!) I think one of the most effective is called Snoreze. They do a small mint type thing that doesn't work for me.

If you find an answer let me know!

use breath-rite strips! oh!God!! i hate it !!My boyfriend does it and i hate him tooooo! I kick him off the bed and thats how he stops.for a while.God.hate you all snorers!

The noisy sounds of snoring occur when there is an obstruction to the free flow of air through the passages at the back of the mouth and nose.

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how can i stop snoring at night?

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