7 Easy Fixes for Snoring
Help put snoring to rest with these 7 quit-snoring tips.
2. Lose Weight.
Weight loss helps some people but not everyone. "Thin people snore, too," Slaughter says.
If you've gained weight and started snoring and did not snore before you gained weight, weight loss may help. "If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring," Slaughter says.
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," Chokroverty says. "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, Slaughter says. 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," Slaughter says.
5. Open Nasal Passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. "Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through."
Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower. "Rinse your nose out with it while you're showering to help open up passages," Slaughter says.
A neti pot could also be used to rinse out the nasal passages with a salt-water solution.
Nasal strips may also work to lift nasal passages and open them up -- if the problem exists in your nose and not within the soft palate.
6. 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?