I often encounter snoring patients in my clinic who are diagnosed with simple snoring after examination and no significant sleep apnea. There is no particularly good clinical treatment for this condition. Usually I will give some life tips that you may want to try. First, maintain a reasonable weight. I find that the vast majority of patients who visit the clinic are overweight. And overweight, especially obesity, is the most important cause of sleep snoring or apnea. So, how can you tell if you are of normal weight? The body mass index BMI is needed to help, which is calculated by dividing weight (kg) by the square of height (m). According to the World Health Organization’s standards, a BMI over 25 is overweight, and over 30 is obese. The Chinese standard is a bit stricter, with over 24 being overweight and over 28 being obese. I have conducted a retrospective study of nearly 1,600 patients who had polysomnography monitoring done in my undergraduate program and found that men with a BMI over 25.3 and women with a BMI over 24.7 were both significantly more likely to snore. So here’s the question, please note, not which is the best digger technique, but how should I maintain a reasonable weight? The answer is moderate exercise. Every time I mention this, my patients will give many excuses, such as too busy at work, in short, there is no “whole block of time” to exercise. My suggestion is to turn the “block of time” into “scattered time”. For example: drive to work friends to do 2 to 3 days a week not to drive, switch to public transport, cycling or walking; not to take the elevator to take the stairs during working hours; use the pedometer to set a daily exercise goal, to urge themselves to walk; choose a site conditions do not require too much exercise, such as flat support, and so on. Do not underestimate these sporadic exercise time, superimposed on the effect can be very obvious. Of course, some patients with pathological obesity, relying only on general exercise has been unable to achieve the purpose of weight control, I will use a special article to talk about. Secondly, quit smoking and drink less. Many snoring friends or their family members have the experience that the snoring sound will be especially loud after drinking alcohol, and the respiratory pause will be longer than usual, and the patient will also feel dry mouth and headache after getting up the next day. Why does this happen? Because after drinking alcohol, the blood vessels of the whole body expand and the mucous membrane of the nasal cavity is edematous, which leads to the narrowing of the nasal cavity and affects the nasal ventilation, similar to the nasal blockage when you have a cold; in addition, drinking alcohol will reduce the neural excitability and make the upper airway muscles collapse more seriously, which will trigger the aggravation of snoring symptoms. Long-term smoking will also affect the neuromuscular function of human body, this effect is long-term and slow, more hidden and less likely to be taken seriously by everyone, and once the result appears, it is very difficult to reverse. Therefore, I suggest that patients should drink alcohol in moderation and quit smoking to prevent snoring symptoms from gradually worsening. Again, dinner should not be too full. Some friends finish dinner late because of work or transportation reasons, making the interval between meal time and sleep very short; plus the dinner is very rich, these will increase the burden of gastrointestinal tract during sleep at night, so some people’s snoring symptoms will be aggravated after a full meal. Therefore, it is recommended to keep a certain interval between dinner and sleep, not to eat extra meals before going to bed, and dinner should not be too full. Finally, adjust the appropriate pillow height and sleep in the side position. Sleeping in the side position is always recommended by doctors, but it is actually not easy to do. Sometimes I would suggest that patients sew a small bag inside their intimate apparel with something of appropriate hardness so that they would feel uncomfortable once they lie flat, and gradually develop the habit of sleeping on their side in about 2 weeks to 3 weeks. In addition, it is very important to choose a pillow of suitable height, too soft or too low pillow will easily aggravate snoring, moderate height can maintain a good sleeping posture, but also can reduce the back of the tongue, so that snoring becomes smaller. Of course, this is if the patient and family members adjust themselves through the symptoms at night. Finally, the whole article will be summarized into a jingle: keep away from snoring, exercise cannot be less; quit smoking and less alcohol, 7 minutes full dinner; moderately high pillow, sleep well on the side. I wish you all have a high quality sleep.