Practice Good Sleep Hygiene.

Poor sleep habits (also known as poor sleep "hygiene") can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you're overtired. "You sleep hard and deep, and the muscles become floppier, which creates snoring," Slaughter says.

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Avoid Alcohol.

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Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. "Drinking alcohol four to five hours before sleeping makes snoring worse," Chokroverty says. "People who don't normally snore will snore after drinking alcohol."
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Fixes for Snoring ! 7 Easy Tricks

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You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. He or she may be the brunt of jokes at family gatherings but  snoring  is serious business. Not only is snoring a nuisance, but 75% of people who snore have  obstructive sleep apnea  (when breathing is disrupted during  sleep  for short periods), which increases the risk of developing  heart disease , Slaughter says. Use caution before you self-treat with over-the-counter sprays and pills until you've checked with your doctor, says Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and  Sleep  Medicine at JFK Medical Center in Edison, N.J. "Many stop-snoring aids are marketed without scientific studies to support their claims," says Chokroverty, who is also a neuroscience professor at Seton Hall University's School of Health and Medical Sciences. 1. Change Your Sleep Position. 2...
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Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows? Dust mites  accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant. "If you feel fine during the day but obstructed at night, these things may be contributing to your snoring," Slaughter says. Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep  dust mites  and allergens to a minimum. And keep pets out of the bedroom. Beware before spending money on special pillows designed to prevent snoring, Chokroverty says. "They may work if it props up your head, which fixes nasal issues, but can cause neck pain."
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