You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. Snoring is serious business.
Try these natural solutions and lifestyle changes, which may help you stop snoring.
1. Change Your Sleep Position.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
A body pillow (a full-length pillow that supports your entire body) provides an easy fix, it enables you to maintain sleeping on your side and can make a dramatic difference.
Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back. Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring.
2. Lose Weight.
Weight loss helps some people but not everyone. Thin people snore, too. If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.
3. Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse. People who don’t normally snore will snore after drinking alcohol.
4. Practice Good Sleep Hygiene.
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
5. Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
If you feel fine during the day but obstructed at night, these things may be contributing to your snoring.
6. Stay Well Hydrated.
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring. According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.