Snoring isn’t just annoying for your partner; it can also impact your quality of sleep. Fortunately, there are things you can do to reduce your snoring and breathe easier throughout the night.

In this article, we’ll go over 30 tips to help you reduce your snoring for a better night’s sleep.

Why Do People Snore?

Before we get into the tips, let’s quickly go over why people snore. When you sleep, the muscles in the back of your throat relax, causing the airway to become narrower.

As air passes through the narrowed airway, it causes vibrations, which create the sound of snoring.

Several factors can contribute to snoring, including:.

Being overweight or obese
Having a large neck circumference
Having a narrow airway
Smoking
Drinking alcohol
Taking sedatives
Sleeping on your back

Now, let’s get into the tips for reducing your snoring.

1. Lose Weight

If you’re overweight or obese, losing weight can help reduce your snoring. Carrying excess weight can narrow your airway and make it more difficult to breathe while you sleep.

2. Exercise Regularly

Exercise can also help reduce snoring by helping you lose weight and improve your breathing. Aim for at least 30 minutes of moderate exercise most days of the week.

3. Avoid Alcohol and Sedatives

Both alcohol and sedatives can relax your throat muscles and make it more difficult to breathe while you sleep. Avoid these substances before bed to reduce your snoring.

4. Quit Smoking

Smoking can irritate your airway and lead to inflammation, making it harder to breathe while you sleep. Quitting smoking can help reduce your snoring and improve your overall health.

5. Sleep on Your Side

Sleeping on your back can cause your tongue and soft palate to collapse onto the back of your throat, narrowing your airway and causing snoring. Try sleeping on your side instead to reduce your snoring.

6. Elevate Your Head

Elevating your head by using a pillow or sleeping on a wedge pillow can help reduce snoring by keeping your airway open and preventing your tongue and soft palate from collapsing onto the back of your throat.

7. Treat Nasal Congestion

Nasal congestion can make it harder to breathe through your nose, causing you to breathe through your mouth and snore. Treat your nasal congestion with over-the-counter decongestants or nasal sprays to reduce your snoring.

8. Stay Hydrated

Dehydration can cause congestion in your nose and throat, making it harder to breathe and leading to snoring. Make sure you drink plenty of water throughout the day to stay hydrated.

9. Practice Good Sleep Hygiene

Practicing good sleep hygiene can help reduce your snoring by promoting better sleep quality. Make sure you go to bed at the same time every night, avoid caffeine and heavy meals before bed, and create a relaxing sleep environment.

10. Try a Humidifier

Dry air can irritate your airway and lead to snoring. Using a humidifier can add moisture to the air, reducing congestion and snoring.

11. Use a Nasal Strip

Nasal strips can help open up your nostrils and improve airflow, reducing snoring.

12. Practice Singing

Believe it or not, practicing singing can help reduce snoring by strengthening the muscles in your throat and improving your breathing.

13. Try Tongue and Throat Exercises

There are several exercises you can do to strengthen the muscles in your tongue and throat, reducing snoring.

14. Consider Surgery

In some cases, surgery may be necessary to reduce snoring. Talk to your doctor about whether surgery is a viable option for you.

15. Avoid Heavy Meals Before Bed

Eating a heavy meal before bed can cause indigestion and acid reflux, which can make it harder to breathe and lead to snoring. Avoid heavy meals before bed to reduce your snoring.

16. Reduce Your Stress Levels

Stress can cause tension in your muscles, including your throat muscles, leading to snoring. Practice stress-reduction techniques like meditation or deep breathing to reduce your snoring.

17. Get Enough Sleep

Not getting enough sleep can make you more prone to snoring by causing fatigue and relaxation of your throat muscles. Aim for 7-8 hours of sleep each night to reduce your snoring.

18. Treat Sleep Apnea

Sleep apnea can cause loud snoring and interrupted breathing during sleep. Talk to your doctor about treatment options for sleep apnea to reduce your snoring.

19. Avoid Dairy Before Bed

Dairy products can cause mucus buildup in your nose and throat, making it harder to breathe and leading to snoring. Avoid dairy products before bed to reduce your snoring.

20. Try a Weighted Blanket

Some people find that using a weighted blanket reduces their snoring by promoting relaxation and reducing anxiety.

21. Use a Mouthguard

Mouthguards can help keep your tongue and jaw in a position that promotes better breathing, reducing snoring.

22. Address Allergies

Allergies can cause congestion in your nose and throat, leading to snoring. Talk to your doctor about treatment options for allergies to reduce your snoring.

23. Consider Acupuncture

Acupuncture may help reduce snoring by promoting relaxation and improving your breathing.

24. Keep Your Bedroom Clean

Keeping your bedroom clean can reduce the amount of dust and allergens in the air, promoting better breathing and reducing snoring.

25. Try Essential Oils

Some essential oils, like eucalyptus and peppermint, can help open up your airway and reduce snoring.

26. Get a New Mattress

An old or sagging mattress can cause poor sleep quality and lead to snoring. Consider getting a new mattress to reduce your snoring.

27. Limit Screen Time Before Bed

Looking at screens before bed can disrupt your sleep and cause relaxation of your throat muscles, leading to snoring. Limit screen time before bed to reduce your snoring.

28. Try a Tongue Stabilizing Device

Tongue stabilizing devices can help keep your tongue in a position that promotes better breathing, reducing snoring.

29. Use a Neti Pot

Using a Neti Pot can help rinse out allergens and mucus from your sinuses, reducing congestion and snoring.

30. Get Your Partner Involved

If your partner is the one being kept awake by your snoring, get them involved in helping you reduce it. They can encourage you to make lifestyle changes and provide support along the way.