Avoid Sleeping Pills and Sedatives
Like alcohol, sleep aids and sedatives further relax throat muscles during sleep and cause snoring. Talk to your doctor about these medications if you find they are causing you to snore or intensify your snoring.
Reduce Dust Mites and Other Allergens
Dust mites, tiny creatures which feed on dead skin cells, can cause allergic reactions that produce snoring. If you are fine during the day but congested at night, dust mites could be the reason. To minimize dust mites in your sleep environment, wash all bedding, including pillows, in hot water over 130 degrees Fahrenheit. Then dry them all in a hot dryer. Consider throwing away pillows that are six months old or older.
Animal hair is another common allergen which can impede breathing during sleep. We recommend keeping pets out of the bedroom.