To avoid this state, try to get a full night’s sleep starting at about the same time every night. Though everyone’s sleep needs are different, most adults do best with about 7-9 hours of sleep. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Children and teens usually require somewhat more. Wait until bedtime to sleep. Naps are a great way to recharge your batteries when you have a stable sleep schedule, but they are counter-productive when trying to change sleeping habits. Do not nap at all during the day so that you can fall asleep at the appropriate time later.

Avoid stimulants after mid-day. Depending on the size of your body, the amount you ingest, and your general health, the effects of caffeine can remain active in your body for up to 5 to 10 hours after initial consumption. Avoid coffee and caffeinated teas and sodas. Avoid eating within 3 hours of going to bed. Avoid alcohol. Alcohol is a depressant, which means it slows down your body. While this will help you fall asleep, alcohol also slows down your metabolism and interferes with your brain during its sleep cycles. You’re likely to wake up more often if you’ve consumed alcohol before bed. [4] X Research source Avoid heavy exercise 1-2 hours before bed. Doctors advise that you avoid a heavy cardio workout a few hours before you plan to go to bed; this can unsettle your circadian rhythm and make your sleep less restful. That said, light stretching and exercising, such as an evening walk, are probably useful in getting you ready to go sleep. [5] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Keep your room cool—between 60 and 67 °F (16 and 19 °C) is ideal. [9] X Research source If you live in a dry climate, you may want to try running a humidifier in your bedroom as you sleep. Sensitive throats can sometimes be irritated by breathing in the dry air throughout the night. Turn on white noise. You can listen to some light music or put a fan on for some background noise.

Wash sheets and pillowcases every week. If you have pollen allergies, dry them in a dryer and not on the clothesline, or at least inside where there is less pollen. Replace old pillows every 6 months. Vacuum the room and clean surfaces (including ceiling fixtures) regularly. Keep animals out of the bed.

Keeping your head raised helps keep the airways open.

Alternatively, use nasal strips or external nasal dilators.

Increase the fiber in your diet. More fiber increases bowel regularity and helps you feel “full” longer. In other words, fiber can help decrease the amount of food you eat because you don’t get hungry as often. Good sources of fiber include brown rice, barley, corn, rye, bulgar wheat, kasha (buckwheat), and oatmeal. Eat more fruits and vegetables. Get more leafy vegetables like Swiss chard, collard greens, spinach, lettuces, beet greens into your diet. These are full of fiber, vitamins, minerals, and are low in calories. Fruits are also great sources of vitamins, minerals, antioxidants, and other essential nutrients and make a great snack. Limit the amounts of fatty or red meats in your diet. Increase the amounts of fish and skinless poultry you eat. Avoid foods that are “white” like white bread and white rice. These foods have been processed and have lost a significant amount of their nutritional value. In general, try to avoid pre-packaged or prepared foods as well as most “fast foods. ” These tend to have higher amounts of sugars, salts and fats added to “improve” their taste. [16] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Everyone’s exercise needs are different. In general, aim to get at least 2. 5 hours of moderate-intensity aerobic exercise (like brisk walking) per week, along with 2 days of moderate strength-training exercise. [18] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If more intense exercise is performed, the total amount of time spent exercising can be smaller.

Different people’s daily water needs can vary greatly based on their sex, size, and level of activity. In general, you’ll know if you’re getting enough water if you rarely feel thirsty and your urine is colorless or a light yellow. If you have trouble getting more water in your diet, try drinking a glass of water with each meal and then between each meal. Be sure as well to drink water before, during and after any exercise you may do.

Note that this includes alcohol, which, like sleeping pills, can have a depressant effect on the nervous system, making the airway collapse during sleep.

Note that being exposed to second-hand smoke has been found to have similar snoring-causing effects as actually smoking tobacco.

Do this for 3 minutes every day.

When the exercise is done correctly, you should sound more or less like this: “Ah, ah, ah, ah, ah . . . ee, ee, ee, ee . . . Oh, oh, oh . . . ,” and so on. If you’re embarrassed to do this in front of your partner, you may alternatively want to do this as you drive to work.

If you don’t already sing, try enrolling in singing lessons, joining a local choir, or even simply singing in the car.

If you aren’t sleeping well, you might get into an accident or have trouble at school or work due to fatigue or trouble concentrating. If your snoring is making it difficult for a loved one to sleep, your doctor can help.

Very loud snoring during sleep Waking from sleep with a choking sensation Extreme fatigue even after a full night’s rest Restless sleep Chest pain during the night Poor attention span Headaches in the morning Narcolepsy (falling asleep at inappropriate times) Decreased liveliness, decreased libido, mood changes Observed sleep disruptions

X-rays will show the basic structure of your airways, but a CT-scan or MRI can show more detailed images. These tests are all painless, but you might get uncomfortable from having to stay still.

You won’t experience pain during a sleep study, but you might feel uncomfortable. Most sleep studies are done overnight for the entire night.

A dentist will fit you with your mouthpiece. You might experience mild discomfort, jaw pain, excessive salivation, or dry mouth while using your mouthpiece.

You might find the mask to be uncomfortable, but you may get used to wearing it. Also, this machine can be a bit loud.