Snoring happens when air flows through your throat when you breathe in your sleep. This causes the relaxed tissues in your throat to vibrate, which leads to harsh, possibly loud sounds.
Certain lifestyle changes can also help.
1. Sleep on your side
Sleeping on your back sometimes causes your tongue to move to the back of your throat, which partly blocks airflow through your throat.
Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
2. Get enough sleep
Try to get the 7 to 9 hours of sleep that adults need each night.
Sleep deprivation may increase your risk of snoring. This is because it can cause your throat muscles to relax, making you more susceptible to airway obstruction.
Snoring can also increase your risk of sleep deprivation since it may interrupt sleep.
3. Raise the head of your bed
Elevating the head of your bed by a few inches may help reduce snoring by keeping your airways open.
You can use products such as bed risers or pillows for extra height.
4. Use nasal strips or a nasal dilator
You can place stick-on nasal strips on the bridge of your nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.
You could also try an external nasal dilator. This is a stiffened adhesive strip that you apply on the top of the nose across the nostrils. This may help with snoring by decreasing airflow resistance, making breathing easier.
Internal nasal dilators, which you place inside your nose, are also available.
5. Limit or avoid alcohol before bed
Try not to consume alcohol for at least 3 hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.
Alcohol can also distrupt your sleep in other ways.
6. Avoid taking sedatives before bed
If you take sedatives, talk with your doctor to see what your options are.
Stopping sedative use before bed may ease your snoring. Like alcohol, sedatives can also cause your throat muscles to relax.
7. Stop smoking
Smoking is a habit that can worsen your snoring. According to a 2014 review smoking may increase your risk of OSA or worsen the condition. However, more conclusive research is needed.
Talk with a doctor about therapies that can help you quit, such as gum or patches.
8. Maintain a moderate weight
If you live with obesity, you might consider weight management as a way to help with snoring.
Excess tissue may be a cause of someone’s snoring. For some people, weight loss can help reduce the amount of tissue in the throat.
You may try these simple tips:
- reducing your calories or carb intake by eating smaller portions and more nutrient-rich foods
- trying to get at least 30 minutes of exercise a day
- consulting your healthcare team or a nutritionist for guidance on weight management
9. Treat chronic allergies
Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore.
Talk with a doctor about what over-the-counter or prescription allergy medications may improve your condition. They’re available in various forms, such as nasal sprays, liquids, and pills.
Options may include:
- non-sedating antihistamines, such as cetirizine(Zyrtec), levocetirizine (Xyzal), and loratadine (Claritin)
- sedating antihistamines, such as diphenhydramine (Benadryl)
- inhaled nasal corticosteroids, such as fluticasone (Flonase) and triamcinolone(Nasacort)
- oral decongestants, such as pseudoephedrine (Sudafed) and phenylephrine (Sudafed PE), for short-term use only
- leukotriene modifiers, such as montelukast (Singulair) and zileuton (Zyflo)
10. Correct anatomical structural problems in your nose
Some people are born with or experience an injury that gives them a deviated septum, which is a misalignment in the wall separating both sides of the nose and can restrict airflow.
A deviated septum may cause mouth breathing during sleep, resulting in snoring.
Surgery may be necessary, and the procedure is known as septoplasty.
