Silence the snore: Proven tips for a peaceful night's sleep
Snoring is a common issue that can disrupt not only your sleep but also the sleep of those around you. If you’ve ever been nudged awake by a frustrated partner or had to deal with a sore throat in the morning, you know how annoying snoring can be.
Why do we snore?
Snoring happens when the flow of air through your mouth and nose is partially blocked while you sleep. This causes the surrounding tissues to vibrate, creating that familiar snoring sound.
Factors like sleeping position, nasal congestion and even lifestyle choices can contribute to snoring.
Harvard Medical School's guide explains the lifestyle habits that contribute to both snoring and sleep apnea. It describes simple things you can do to prevent snoring and offers advice on devices and procedures that may help treat stubborn cases.
You can try these do-it-yourself suggestions to help keep your airway open during sleep:
Change your sleeping position
Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, leading to snoring. Try sleeping on your side instead.
If you're not used to this position, you can use a body pillow to keep you comfortable and prevent you from rolling onto your back.
Elevate your head
Propping up your head with an extra pillow can help open up your airways and reduce snoring. There are also specially designed pillows that can help keep your head and neck in a position that minimises snoring.
Sleep on your side or elevate your head. When you sleep flat on your back, your tongue falls back and presses against the top of your airway, so sleeping on your side may help. To help you stay on your side, try pressing a long, oversized body pillow against your back.
Clear your nasal passages
If you have a stuffy nose, try taking a hot shower before bed or using a saline nasal spray to clear your nasal passages. You can also use nasal strips to help keep your airways open during the night.
Stay hydrated
Drinking plenty of water throughout the day can help keep the tissues in your nose and throat moist, reducing the likelihood of snoring. Aim to drink at least eight glasses of water a day.
Avoid alcohol before bed
Alcohol relaxes the muscles in your throat, increasing the chances of snoring. Try to avoid alcohol for at least 3-4 hours before going to bed.
Maintain a healthy weight
Excess weight, especially around the neck, can put pressure on your airways and lead to snoring. If you're overweight, losing even a small amount of weight can help reduce or eliminate snoring.
Losing some weight could help to open the airways for someone who is overweight or obese, although many lean people also snore.
Quit smoking
If you smoke, quit. In addition to smoking's many other negative health effects, people who smoke are also more likely to snore. Possible reasons include nightly nicotine withdrawal, which can disrupt sleep, as well as increased swelling and irritation in the upper airway. In fact, even second-hand smoke from another member of your household may increase your risk of snoring.
Use a humidifier
Dry air can irritate the tissues in your throat and nose, making snoring worse. Using a humidifier in your bedroom can add moisture to the air and help reduce snoring.
If you have sleep apnea, consult a doctor for a proper diagnosis and treatment plan.
These lifestyle changes and home remedies may help with simple snoring. However, if you have periods of gasping during sleep or excessive daytime sleepiness as well as snoring, it could be sleep apnea and let your doctor know.