Snoring occurs when air flows through your throat as you breathe during sleep, causing the relaxed tissues in your throat to vibrate and produce harsh or loud sounds.
While it might seem like a minor issue, snoring can disrupt your sleep or that of your partner and may signal an underlying health condition such as obstructive sleep apnea (OSA) or sleep deprivation.
Factors like sleeping on your back or consuming alcohol near bedtime can also contribute to snoring. Thankfully, several home remedies, lifestyle changes, and medical treatments are available to help manage this condition.
Home Remedies and Lifestyle Changes for Snoring
1. Sleep on Your Side
Sleeping on your back can cause your tongue to block airflow by moving to the back of your throat. Switching to sleeping on your side may allow for better airflow and reduce snoring. Consider using pillows or other aids to maintain this position comfortably.
2. Get Adequate Sleep
Adults need 7–9 hours of sleep each night. Sleep deprivation can cause throat muscles to relax excessively, increasing the likelihood of snoring. Ensuring sufficient rest can reduce this risk.
3. Elevate the Head of Your Bed
Raising the head of your bed a few inches can help keep your airways open and minimize snoring. Bed risers or additional pillows can provide the necessary elevation.
4. Use Nasal Strips or Dilators
Stick-on nasal strips placed on the bridge of your nose can widen the nasal passage, improving airflow and reducing snoring. Alternatively, external or internal nasal dilators can ease breathing by decreasing resistance.
5. Limit Alcohol Before Bed
Avoid consuming alcohol at least three hours before bedtime, as it relaxes throat muscles and disrupts sleep patterns, increasing the likelihood of snoring.
6. Avoid Sedatives
Sedatives can similarly relax throat muscles. Consult your doctor to explore alternative medications or adjust your sedative use if it contributes to snoring.
7. Stop Smoking
Smoking irritates the airways and increases the risk of snoring or OSA