To reduce snoring, several effective strategies and lifestyle changes can be implemented:
Lifestyle and Behavioral Changes
- Sleep on your side: Sleeping on your back can cause the tongue to fall backward and block the airway. Sleeping on your side helps keep the airway open
- Lose excess weight: Being overweight can add extra tissue in the throat that contributes to snoring. Weight loss often reduces snoring
- Avoid alcohol and sedatives before bed: Alcohol and sedatives relax throat muscles excessively, increasing snoring risk. Avoid them at least 2-3 hours before bedtime
- Quit smoking: Smoking irritates and inflames the airway, worsening snoring
- Get enough sleep: Aim for 7-9 hours per night. Sleep deprivation can increase throat muscle relaxation and snoring
- Raise the head of your bed: Elevating the head by about 4 inches can help keep airways open and reduce snoring
Nasal and Breathing Aids
- Use nasal strips or nasal dilators: Adhesive strips on the nose or internal nasal dilators can increase nasal passage space and improve airflow, reducing snoring
- Treat nasal congestion or obstruction: Address allergies or a deviated septum with medication or surgery if needed to improve nasal airflow
Oral Appliances and Exercises
- Anti-snoring mouthpieces: Devices like mandibular advancement devices (MADs) or tongue retaining devices (TRDs) reposition the jaw or tongue to keep the airway open
- Mouth and throat exercises: Strengthening tongue and throat muscles through specific exercises or singing may reduce snoring by preventing airway collapse
These methods can significantly reduce or eliminate snoring for many people. However, if snoring is accompanied by symptoms like gasping, frequent awakenings, or daytime sleepiness, it may indicate sleep apnea and should be evaluated by a doctor
. In summary, practical steps such as changing sleep position, managing weight, avoiding alcohol, using nasal aids, and possibly employing oral devices or exercises can effectively reduce snoring
