Refrain from sleeping on your back. This position can cause the tongue to collapse to your throat, causing that annoying sound each time you inhale and exhale. Sleeping on your side can help to prevent that. It can be a problem to make sure that you stay in that position through the night. To solve this, you may place a large pillow at your back to stop you from getting in a supine position while you're sleeping.
Stress is a triggering factor. If you have a busy everyday schedule, take the time to do some destressing activities at the end of the day just before bedtime. You may try a lot of things to help you to get rid of the day's stresses. You can read a book, have a massage, write in your journal, watch a sitcom, etc. Anything that can make you feel relaxed is helpful.
If you have gained weight and the nightly problem started to show up, it's the excess pounds that could be causing it. Losing the weight you have gained may actually help get rid of the problem. However, this doesn't mean that thin people don't snore. It's just that overweight people are more susceptible to it because of the pressure applied to the throat area by the fat located around the neck.
The problem can be triggered or even worsened by smoking. That's because cigarette smoke contains chemicals that irritate the throat, causing it to get inflamed. If this happens, the airway gets narrower, and this causes that bothersome sound whenever you inhale and exhale. Giving up smoking can make the person you share the bed with really happy.
Refrain from drinking alcoholic beverages just before bedtime. Alcohol is a sedative that can cause your muscles to relax, including your tongue and your throat. It will help, if you stay hydrated by taking plenty of water a day, about 8 to 12 glasses of it. Otherwise, the secretions in your nasal area can become stickier, leaving little space for air to pass through freely as you sleep.
Speaking of which, having cold can contribute to the issue. Before you go to sleep, clear your nose. It will also help, if you take a warm shower, as the mist will help in unclogging your nasal passages. You may apply mentholated or medicated vapor rub, or even use a neti pot. This device, often made of plastic, ceramic or metal, is used for, irrigating the nasal passage, using saline water solution to keep it clear especially when you have cold.
Another one, of those natural tips to stop snoring, effectively is by changing your old pillows or mattress. That's because the stuffing in them, can break down over the years, causing the person who inhales such, to suffer from allergies. It will also help if you keep your room as dust-free as possible to keep the problem at bay.
