Change your life
1 LOSE WEIGHT. Weight loss of 10 per cent or more can reduce snoring, by reducing fatty throat deposits.
2 AVOID SLEEPING PILLS, SEDATIVES AND ALCOHOL FOUR HOURS BEFORE BEDTIME. These relax the muscles of the soft palate, which increases snoring.
3 USE A FIRM MATTRESS AND LOW PILLOW. This keeps the neck straight, so the airway is not obstructed, says Dr Derek S. Lipman, an ear, nose and throat specialist who wrote Snoring from A to Zzzz.
4 SLEEP ON YOUR SIDE. This is less of a “snore-prone” position than lying on your back. If you have trouble doing it, try sewing a tennis ball into the back of your pyjamas.