Snoring can be a nuisance and can disrupt sleep for both the person who snores and their bed partner. There are several things you can try to help reduce or eliminate snoring:
- Lose weight: Being overweight or obese can increase the likelihood of snoring. Losing weight through diet and exercise may help reduce or eliminate snoring.
- Avoid alcohol and sedatives: Alcohol and sedatives relax the muscles in the throat, which can cause snoring. Avoiding these substances, especially close to bedtime, may help reduce snoring.
- Sleep on your side: Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, which can cause snoring. Try sleeping on your side to help reduce snoring.
- Treat nasal congestion: Nasal congestion can cause snoring. Using a saline nasal spray or a humidifier may help reduce congestion and snoring.
- Use a humidifier: Dry air can irritate the airways and cause snoring. Using a humidifier can help keep the air moist and reduce snoring.
- Get plenty of sleep: Getting enough sleep can help reduce snoring. Aim for 7-9 hours of sleep per night.
If these measures don’t help, it may be worth consulting with a healthcare provider to determine if there are other underlying causes of your snoring that need to be addressed.