Snoring can interfere with your sleep or that of your partner. Snoring is not a symptom to ignore, even if it isn’t bothering you too much. In fact, snoring can be a sign of a serious health problem, such as:
- obstructive sleep apnea (OSA), or blocked airways
- obesity
- an issue with the structure of your mouth, nose, or throat
- sleep deprivation
In some cases, snoring is simply caused by sleeping on your back or drinking alcohol too close to bedtime.
Snoring remedies and lifestyle changes
Simple home remedies can often be used to treat cases of snoring caused by benign factors such as sleep position. Certain lifestyle changes can also aid in the treatment of snoring.
1. Sleep on your side
When you sleep on your back, your tongue may move to the back of your throat, partially blocking airflow through your throat.
Sleeping on your side may be all that is required to allow air to flow freely and reduce or eliminate snoring.
2. Get enough sleep
Ensure that you get the 7–9 hours of sleep that adults require each night, as recommended by the American Academy of Sleep Medicine and the Sleep Research Society.
Snoring can be exacerbated by a lack of sleep. This is due to the fact that it can cause your throat muscles to relax, making you more prone to airway obstruction.
Snoring can also increase your risk of sleep deprivation because it causes interruptions in your sleep.
3. Raise the head of your bed
By keeping your airways open, elevating the head of your bed by a few inches may help reduce snoring. To gain a little extra height, you can use products such as bed risers or pillows.
4. Use nasal strips or a nasal dilator
Stick-on nasal strips can be applied to the bridge of your nose to help increase nasal passage space. This can improve your breathing and reduce or eliminate your snoring.
You could also try an external nasal dilator, which is a stiffened adhesive strip that is applied across the nostrils on top of the nose. This can reduce airflow resistance, making breathing easier.
5. Try to stop smoking, if you smoke
Smoking is a bad habit that can make your snoring worse. According to a 2014 study by trusted Sources, one possible reason for this is that smoking may increase your risk of OSA or worsen the condition. More definitive research is required.
Speak with your doctor about therapies that can help you quit smoking, such as gum or patches.
6. Maintain a moderate weight
Weight loss will help reduce the amount of tissue in the throat if you are overweight. Your snoring could be caused by excess tissue.
You can lose weight by eating smaller portions of more nutrient-dense foods and reducing your overall caloric intake. Make an effort to exercise on a daily basis. You could also seek assistance from a doctor or a nutritionist.