1 Maintain a Healthy Weight: Excess weight can contribute to snoring and sleep apnea. Losing weight through a combination of a healthy diet and regular exercise can help reduce the severity of these conditions.
2 Sleep Position: Sleeping on your side instead of your back can help prevent the tongue and throat muscles from blocking the airway during sleep, reducing the likelihood of snoring and sleep apnea. Consider using pillows or positional devices to encourage side sleeping.
3 Avoid Alcohol and Sedatives: Alcohol and sedatives relax the muscles in the throat, increasing the risk of airway blockage and exacerbating snoring and sleep apnea. Limit or avoid the consumption of alcohol and sedative medications, particularly close to bedtime.
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