5 Simple Ways to Reduce Snoring

Snoring can be a disruptive problem for many couples. 

It can also lead to other health problems if you are not getting adequate restful sleep.

Luckily, there are several easy ways to reduce snoring and get a better night’s sleep.

snore

Here are five simple tips to help you and your partner get a more restful night’s sleep without the disruption of snoring. 

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1. Sleep on Your Side instead of Your Back 

One of the most common causes of snoring is sleeping on your back, as this can cause the tissue in your throat to collapse and block the airways. This makes it difficult to breathe while sleeping, which leads to snoring. A simple solution is to try sleeping on your side instead of your back—it may take some getting used to, but it will be worth it! 

 

2. Avoid Alcohol Before Bedtime 

Alcohol has been known to relax the muscles in the throat, leading to increased snoring. Avoiding alcohol before bedtime—especially within 4 hours—can help reduce or even eliminate snoring altogether. 

3. Use Nasal Strips 

Nasal strips are small adhesive strips that can be placed across the bridge of the nose before bedtime that gently opens up nasal passages and makes breathing easier during sleep. They are an inexpensive and effective way to reduce snoring caused by blocked nasal passages.                           

 

4. Elevate Your Head with Pillows If you still find yourself snoring after changing your sleeping position, try elevating your head with pillows while you sleep as this can help open up airways and reduce snoring significantly.

 

It may take some trial-and-error but finding the right combination of pillows should do the trick! 

5. Consider an Anti-Snore Mouthpiece  If all else fails, consider using an anti-

snore mouthpiece such as a mandibular advancement device (MAD). 

 

These devices fit into your mouth like a retainer and hold your lower jaw slightly forward when you sleep so that it does not collapse backward and block airways during sleep, thus reducing or eliminating snore altogether!  

 

Reducing or eliminating snoring does not have to be complicated or expensive there are several simple steps that anyone can take in order get a better night’s rest without being disrupted by loud snores! 

From changing how you sleep at night, avoiding alcohol before bedtime, using nasal strips or elevating your head with pillows, or even investing in an anti-snore mouthpiece you no longer have any excuse for suffering through noisy nights filled with annoying snores! 

Try one or more of these tips today and start sleeping soundly tonight!