Snoring is like that undesirable bedfellow. Annoying at first but grows on you eventually. It’s the rough hoarse noise that jolts you awake and causes the person beside you to lie awake for hours on end.

If you snore while you snooze, updating your lifestyle and making small changes to your bedtime routine can help. But first…

What is snoring?

Snoring can be defined as noisy breathing when you sleep as a result of obstructed air movement.

When you transition from light to deep sleep, the muscles in the soft palate, tongue and throat relax. This can block your airways and increases tissue vibration, which then makes you snore louder.

Snoring is often caused by being overweight, drinking too much, or taking sedatives, however; there are instances when it can be a symptom for sleep apnea.

Steps you can follow to stop snoring

1. Lose the extra weight

People who are overweight often have extra tissues in the throat, which results in the snoring becoming unbearably loud. A balanced diet and regularly exercise will help shed those extra pounds and reduce those midnight rumbles.

2. Limit alcohol consumption

People who drink a lot are also more prone to snoring. Alcohol causes excessive relaxation of the muscles, including the tissues in your throat, which then leads you to snore.

Cutting back on the number of shots at a party or glasses of wine at dinner can help reduce snoring. If you really need to have a night cap, do it at least three hours before bedtime.

3. Quit smoking

Smoking irritates the membranes in the nose and throat. This can lead to blocked airways and result I snoring. Quitting is no walk in the park, but doing so will definitely bring some relief.

4. Be careful about what you eat before bed

Research shows that eating large meals at night or consuming dairy so close to bedtime can increase snoring. So have that meal at least two hours before you’re due to hit the sack.

5. Improve the air quality in your bedroom

Dry air can irritate membranes in the nose and throat. Use a humidifier to prevent swollen nasal tissues.

6. Raise the head of your bed

Raising the head of your bed by about 4 to 5 inches can help prevent nasal passages from getting blocked due to mucus buildup. There are specifically designed pillows that you can buy to help prevent snoring by making sure your neck muscles are not crimped.

If there’s no improvement, you can use nasal strips or an external nasal dilator to decrease airflow resistance and help your breathe easier.

7. Sleep on your side

When you lie on your back your tongue falls backward into your throat. This narrows your airway and partially obstructs air flow. If you’re a back sleeper, try sleeping on your side instead.

If you always end up on your back in the middle of the night, try to sew a tennis ball in the back of your pajama top or wedge a pillow stuffed with tennis balls behind your back.

This will help you get accustomed to sleeping on your side. Do away with the tennis balls when it becomes a habit.

8. Get enough sleep

You should aim for at least seven hours of sleep per night. On the other hand, children’s recommended hours of sleep may vary. Preschool-aged children need 10 to 13 hours while school-age kids should get d nine to 12 hours a day. Teens require eight to 10 hours a day.

If you have trouble falling asleep, develop a bedtime routine. Wind-down activities like having a bath or listening to calming music can help your body recognize that it’s time to sleep. When you get enough sleep, the less likely you’ll snore throughout the night.

How can I stop snoring ASAP?

To prevent or quiet snoring, try these tips:
  1. If you’re overweight, lose weight.
  2. Sleep on your side.
  3. Raise the head of your bed.
  4. Nasal strips or an external nasal dilator.
  5. Treat nasal congestion or obstruction.
  6. Limit or avoid alcohol and sedatives.
  7. Quit smoking.
  8. Get enough sleep.

What causes snoring while sleeping?

Snoring can be caused by a number of factors, such as the anatomy of your mouth and sinuses, alcohol consumption, allergies, a cold, and your weight. When you doze off and progress from a light sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax.

Is it bad to snore every night?

Snoring once in a while isn’t usually a serious problem. It’s mostly a nuisance for your bed partner. But if you’re a long-term snorer, you not only disrupt the sleep patterns of those close to you, you hurt your own sleep quality. Snoring can itself be a symptom of a health problem like obstructive sleep apnea.

What’s the best device to stop snoring?

The Best AntiSnoring Mouthpieces and Mouthguards
  • Best Overall – SnoreRX Plus.
  • Best Tongue Retaining DeviceGood Morning Snore Solution.
  • Best Customization – SleepTight Mouthpiece.
  • Most Comfortable – ZQuiet.
  • Best Value – VitalSleep.

Do skinny people snore?

Being overweight increases fat around the neck, compressing and narrowing the throat. But thin people do snore too, and many who are overweight do not.

How do you sleep with a snorer?

What to eat to stop snoring?

Here are seven tips to try.
  1. Don’t focus on the sound of snoring. Yes, this may be easier said than done.
  2. Wear ear plugs.
  3. Listen to music or white noise.
  4. Change your partner’s position.
  5. Encourage your partner to get evaluated.
  6. Sleep in a different room.

How much weight do you need to lose to stop snoring?

7 foods to help you stop snoring
  • 01/8Natural ways to stop snoring. Snoring is very common and is not really a disease, but can be really embarrassing for some.
  • 02/8Turmeric.
  • 03/8​Soy milk.
  • 04/8Peppermint.
  • 05/8​Onions.
  • 06/8Olive oil.
  • 07/8​Honey.
  • 08/8​Fish.

Can Vicks help snoring?

Consider losing some weight if you‘re overweight. Most snorers tend to be overweight, and shedding excess fat – sometimes as little as 5 to 8 pounds — can often help decrease, if not eliminate, snoring.

Will my snoring go away if I lose weight?

Sleeping with a humidifier in the room has been known to decrease snoring and congestion. Using essential oils in a humidifier, such as eucalyptus oil (which is an active ingredient in Vicks VapoRub), can help to open nasal passages and improve breathing while you sleep.

What is the best position to sleep in to prevent snoring?

Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.

Does sleeping without a pillow help snoring?

Side sleeping is the best sleep position for snoring. This is because side sleeping reduces the compression of your airways. Back-sleepers can try a variety of techniques to prompt themselves to sleep in healthier, quieter positions

Can a pillow help stop snoring?

If you are able to get 7-8 hours of sleep on a typical night, your snoring should improve. 6. Make sure your pillows are helping you—or at least not hurting you. There is no special pillow to buy to end snoring, as you really just want a pillow that is comfortable.

Does sleeping with your head elevated stop snoring?

A pillow can help reduce snoring by aligning the head and neck in a way that opens the airways.