## Avoid sleeping on your back If you lie on your back, the base of the tongue and soft palate rest against the back of the throat, causing a vibrating sound during sleep. By changing your body position, you can avoid this. There are a lot of lifehacks to help you avoid sleeping on your back. The simplest way is a special orthopedic pillow, which supports the body in the correct position. You can also fix tennis balls on your pajamas, which will prevent you from rolling over on your back. > If snoring continues regardless of posture, the cause may be obstructive sleep apnea. In this case, you should consult a doctor. ## Lose weight Although some skinny people snore, those who are overweight snore more often. This is especially true if a person gains weight quickly and the body has not adjusted to it yet. If before getting healthy, you did not suffer from snoring, then the matter is most likely in the extra pounds. ## Be careful with alcohol Alcohol and ===sedatives reduce the tone of the muscles in the back of the pharyngeal wall, making the person more likely to snore. People who don’t normally snore may begin to do so after having an extra drink. > Consuming alcohol four to five hours before bedtime increases snoring. ## Get plenty of rest Another cause of snoring is overwork and exhaustion. A severely tired person sleeps soundly and deeply, with their muscles becoming more mobile, which leads to snoring. ## Breathe deeply If your nose is stuffy or narrowed due to a cold or some other reason, you are more likely to snore. Hot showers, saline sprays or rinses can help open up your nasal passages. ## Get rid of allergens [Allergies](https://ul.orna.me/KOge/librarydisease?id=21) are often to blame for nasal congestion, but many people do not even realize when allergens are present. A common cause is dust mites that accumulate in pillows, mattresses, curtains or carpets. If you breathe fine during the day but notice issues at night, it's time to do a general cleaning, change pillows and buy special hypoallergenic covers. Deal with your allergies and you'll beat snoring! ## Drink more water While alcoholic beverages should be avoided, water intake should increase. When dehydrated, the secretion in the nose and soft palate becomes more sticky, which can lead to increased snoring. ## Special case One of the most common causes of snoring is [obstructive sleep apnea](#https://ul.orna.me/KOge/community?discussion=24830). This may be the issue if you not only snore but also have any of the following symptoms: - Feel a headache when walking - Frequently wake up coughing or short of breath - Are prone to depression and/or mood swings - Have a peculiar neck or nose structure - Feel tired all the time - Experience bedwetting If you have any of these symptoms, be sure to undergo diagnosis with a doctor. If apnea is not treated, it can lead to metabolic disorders, [diabetes](https://ul.orna.me/KOge/librarydisease?id=43) mellitus, cardiovascular diseases and chronic pathologies of the respiratory tract.