1. Nasal and Sinus Problems
1.1. Clear nasal passages
1.2. Keep bedroom air moist
1.3. Reposition
1.3.1. Elevate head 4 inches
1.3.2. Sleep on your side
2. How you snore?
2.1. Close-mouth
2.1.1. Problem with tongue
2.2. Open-mouth
2.2.1. Tissue in the throat
2.3. Snoring while on back
2.3.1. Mild snoring
2.3.1.1. Change sleeping habits
2.3.1.1.1. Establish regular sleep patterns
2.3.1.2. Lifestyle changes
3. Age
3.1. Throat exercises strengthen muscles in the upper respiratory tract and thereby reduce snoring
3.2. Singing
3.3. Playing the didgeridoo
3.4. Continuous Positive Airway Pressure (CPAP)
3.5. Dental appliances, oral devices, and lower jaw-positioners
3.6. Surgery- Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy
4. Gender
4.1. Women: hypothyroidism
4.1.1. Consult your doctor
4.2. Men: narrow airways; more neck muscles
4.3. Try herbal remedies like ginger
5. Nasal Obstruction
5.1. Deviation of the nasal septum
5.2. Sinus infection
5.3. Swelling of the turbinates
5.4. Large adenoids
5.5. Tissue swelling from allergies
5.5.1. Change pillows regularly
5.5.2. Change bed sheets regularly
5.5.3. Dust the fan regularly
5.5.4. Dust the cabinets regularly
5.5.5. Change the curtains regularly
5.5.6. Apply air purifier to kill bacteria and molds
5.5.7. Keep pets away from your room
5.5.8. Do not put flowers in the bedroom to avoid pollen allergies
5.5.9. Clean the floor mats regularly
5.5.10. Clean carpets regularly
5.5.11. Drink lots of water
5.5.12. Do not smoke
5.5.13. Keep a humidifier in your room
5.5.14. Inhale steam before going to bed
6. Mouth anatomy
6.1. Make the sound "ung-gah." Repeat the sound for at least five minutes.
6.2. Sing for 20 minutes a day. Sing off-key -- any kind of singing you can do will help improve your muscle tone.
6.3. Perform a daily throat and tongue workout. Yawn, and extend the yawn for as long as possible. Repeat at least three times. Raise your tongue against the roof of your mouth and press upward with your tongue. Hold for a slow count of five, and repeat five times. Chew gum and exaggerate the movements of your jaw both up and down and side to side. Continue for at least five minutes.
6.4. Play the recorder or other wind instrument.
7. Sleep apnea
7.1. Lose weight
7.2. Quit smoking
7.3. Avoid alcohol
7.4. Avoid sleeping pills
7.5. Avoid sedatives
7.6. Avoid caffeine containing food products
7.7. Avoid heavy meals at night
7.8. Maintain regular sleep hours
7.9. Sleep on your side
7.10. Try the tennis ball trick
7.11. Prop your head up
7.11.1. Elevate the head of your bed by 4 to 6 inches or elevate your body from the waist up by using a foam wedge.
7.11.2. Use a special cervical pillow.
7.12. Open your nasal passages
7.12.1. Use nasal dilator, saline spray, breathing strips, or a neti pot.
7.13. Use supplemental oxygen while you sleep.
7.14. Use breathing devices
8. Overweight
8.1. Extra weight around the neck
8.1.1. Lose weight
8.1.1.1. Exercises
8.1.1.1.1. Draw tongue back
8.1.1.1.2. Purse your lips
8.1.1.1.3. Play the didgeridoo
8.1.1.1.4. Walk
8.1.1.1.5. Run
8.1.1.1.6. Sing
8.1.1.1.7. Shake your uvula
8.1.1.1.8. Go to the gym
8.1.1.1.9. Aerobics
8.2. Increase muscle mass
8.3. Avoid mindless eating after dinner
8.4. Avoid drinking coffee and sweet drinks
8.5. Avoid eating irregular meals
8.6. Avoid eating kids' meals
8.7. Avoid eating too many simple carbs
8.8. Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.
8.9. Leave a few bites of food on your plate.
8.10. Hold the mayonnaise or cheese on your sandwich. Replace it with mustard, lettuce and tomato.
8.11. Switch from whole to fat-free milk.
8.12. Use half your usual amount of salad dressing, and choose vinaigrette instead of creamy dressing.
8.13. Use nonstick cooking spray instead of butter, margarine, or oil for pan-frying.
8.14. Substitute low-fat or fat-free yogurt for sour cream in recipes.
8.15. Control snack portions by putting your snacks in a baggie or on a plate instead of eating out of the bag.
8.16. Drink 100% fruit juice instead of juice with added sugar.
8.17. Choose light beer or wine instead of frozen or fruit-based cocktails.
8.18. Order a cup of broth-based soup instead of a bowl.
8.19. Pass on supersized menu options.
8.20. Hold the croutons on your salad.
8.21. Have a healthy appetizer and salad instead of an entrée when eating out.
8.22. Top your pasta with vegetable sauce instead of cream sauce (and be sure to control portions.)
8.23. Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh lemon.
8.24. Limit meat portions to 3-4 ounces (about the size of a deck of cards).
9. Alcohol
9.1. Airway obstruction
9.1.1. Avoid consuming alcohol at night
10. Medications
10.1. Sedatives
10.1.1. Consult your doctor
10.2. Sleeping pills
10.2.1. Consult your doctor
11. Smoking
11.1. Will irritate your passageways
11.1.1. Quit Smoking
11.2. Replace cigarette with fruit, healthy dessert, or chocolate
11.3. Try non-alcoholic drinks
11.4. Stay active: exercise
11.5. Keep your hands/fingers busy: Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.
11.6. Keep your mind busy: Read a book or magazine, listen to some music you love.
11.7. Find an oral substitute: Keep other things around to pop in your mouth when you’re craving a cigarette.
11.7.1. Good choices include mints, hard candy, carrot or celery sticks, gum, and sunflower seeds.
11.8. Drink lots of water: Flushing toxins from your body minimizes withdrawal symptoms and helps cravings pass faster.
11.9. Keep a craving journal
11.10. Get support from others
11.11. Loss weight
11.12. Try using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms.
11.13. Try using hypnosis, acupuncture, or counseling using cognitive behavioral techniques.
12. Caffeine
12.1. Increases breathing and heart rate
12.2. Do calorie-burning activities such as walking, running, biking or swimming.
12.3. Replace your daily coffee with lower-calorie options, such as decaffeinated teas, low-fat ciders or water.
12.4. Reduce your coffee consumption by one cup per day.
12.5. Distract yourself
12.6. Take ibuprofen
13. Heavy meals
13.1. Avoid eating too much at night
13.2. Spoil your appetite on purpose.
13.3. Toss out your standard dinner plate for a smaller one measuring just nine inches across.
13.4. Fill half of the plate with vegetables.
13.5. Fill the remaining half of your dinner plate with lean protein and starch.
13.6. Stop eating once you feel moderately full.
14. Fatigue
14.1. Sleep at least 8 hours a day
14.2. Organize your schedule
14.3. Eat healthy and balanced diet
14.4. Drink 8 glasses of water everyday
14.5. Limit consumption of sweet products
14.6. Avoid fatty foods
14.7. Reduce fried and processed food eating
14.8. Eat frequently
14.8.1. Regulate your blood sugar
14.8.2. Regulate energy supply
14.9. Avoid skipping meals
14.10. Keep convenient snacks
14.11. Exercise regularly
14.12. Eliminate sleep disturbances
14.12.1. Avoid caffeine
14.13. Identify sources and stress and take steps to solve them
14.14. Consider relaxation techniques
14.14.1. Tai chi
14.14.2. Yoga
14.14.2.1. Chanting
14.14.2.2. Lion pose
14.14.2.3. Bee breathing exercise
14.14.3. Massage
14.14.4. Meditation
14.14.5. Aromatherapy
14.14.6. Progressive muscle relaxation
14.15. Work efficiently
14.15.1. Delegate and get support
14.15.2. Manage time properly
14.15.3. Break complex tasks into parts