Your snoring may not be an issue for your own sleep quality at night, but if you share the bed with a partner, or even share a bedroom wall with someone, there’s a good chance your snoring could be keeping them from getting the rest they need. According to the American Academy of Sleep Medicine, about half of us snore at some point during our lives, with 40 percent of adult men and 24 percent of adult women being habitual snorers.
If you’ve recently been told you sleep less than silently during the night (aka, you snore!), there are some home remedies out there that may help everyone catch up on their Zzz’s.
Home Remedies For Snoring
Skip the Nightcap
The solution to your snoring may be as simple as skipping that glass of wine at night before bed. Alcohol can cause obstructive sleep apnea (OSA) if you drink too much before bed. OSA causes your throat muscles to relax too much, and this restricts your airflow.
Cut off your alcohol consumption a few hours before you go to sleep to decrease your chances of snoring during the night.
Change Your Position
If your partner has whacked you in the middle of the night, muttering for you to roll over, it may be because you’re sleeping on your back, and this can lead to snoring. That’s because back sleeping causes your tongue to fall toward your throat, and this ends up narrowing your airway and obstructing airflow.
Get into the practice of sleeping on your side in order to keep your airway as open as possible.
Fix Your Nasal Congestion
If your nose is stuffy and congested from either a cold or allergies when your head hits the pillow, it will be difficult to breathe through your nose while you sleep, forcing you to breathe through your mouth and increasing the likelihood that you’ll end up snoring. Put on a Breathe Right Extra Strength nasal strip before you turn out the lights to instantly open up your nose and improve airflow.
Get More Sleep
It sounds a little counterintuitive, but sleeping more may actually help you snore less. That’s because when you’re overtired and do finally hit the sheets, your muscles are exhausted, and this includes your throat muscles. Being overtired leads them to relax more than they should, blocking your airway.
Elevate Your Head
Similar to changing your sleeping position, keeping yourself slightly more elevated while you snooze may stop your snoring. Prop the upper part of your mattress up with small blocks or use a wedge pillow to keep your upper body (not just your head) slightly elevated — about four inches or so should do the trick. This will take pressure off your airway and allow you to breathe easier while you snooze.