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Many remedies are available over-the-counter in drug stores, but most do not help correct snoring or sleep apnea.

• Because you tend to snore more when sleeping on your back, one useful technique is to try to keep from sleeping in that position. One way is to wear a pocket T-shirt backward with a tennis ball in the pocket. You will be less likely to sleep on your back because it is very uncomfortable to sleep on a tennis ball.

• Try losing some weight. As little as 10 pounds might make the difference.

• Avoid alcohol, especially in the 4 hours before going to sleep.

• Avoid using sedatives and narcotic medications. Alcohol, sedatives, and narcotics cause relaxation of your throat muscles and increase the tendency for airway obstruction related to snoring.

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