Snoring can be a major disruption to a good night’s sleep, not only for the person snoring but also for their partners or roommates. It can lead to daytime fatigue, irritability, and even health issues.

If you’re tired of waking up feeling less than refreshed, here are 13 tips to help you stop snoring and improve the quality of your sleep.

1. Maintain a Healthy Weight

Excess weight can contribute to snoring by putting pressure on your throat and narrowing the airway. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce the likelihood of snoring significantly.

2. Sleep on Your Side

Many snorers experience relief by simply changing their sleeping position. Sleeping on your side instead of your back can help keep the airway open and prevent snoring.

You can use a body pillow or a tennis ball sewn into the back of your pajamas to help you maintain a side-sleeping position throughout the night.

3. Avoid Alcohol and Sedatives

Alcohol and sedatives relax the muscles in your throat, which can lead to snoring. Avoid consuming these substances before bedtime to reduce the chance of snoring. Opt for a warm cup of herbal tea instead to promote relaxation.

4. Clear Nasal Passages

Blocked nasal passages can force you to breathe through your mouth, increasing the likelihood of snoring. To clear your nasal passages, you can use a saline nasal spray or rinse, or try using a humidifier in your bedroom to keep the air moist.

5. Stay Hydrated

Drinking plenty of water throughout the day can help thin the mucus in your throat and reduce snoring. Aim to drink at least 8 cups of water daily to stay properly hydrated and promote clear airways.

6. Elevate Your Head

Sleeping with your head slightly elevated can help reduce snoring. You can achieve this by using an adjustable bed or by placing an extra pillow under your head. This elevation helps keep your airways open, allowing for better airflow.

7. Avoid Allergens and Irritants

Allergens such as dust, pollen, and pet dander can irritate your nasal passages and contribute to snoring. Keep your bedroom clean and free of allergens by regularly dusting, vacuuming, and washing your bedding.

Investing in an air purifier can also help eliminate airborne irritants.

8. Practice Good Sleep Hygiene

Establishing a routine before bedtime can signal to your body that it’s time to wind down and prepare for sleep.

Practice good sleep hygiene by creating a calm and relaxing environment, avoiding electronic devices, and sticking to a consistent sleep schedule.

9. Use Nasal Strips or Dilators

Nasal strips and dilators can help open up your nostrils and improve airflow, reducing the likelihood of snoring. These over-the-counter devices are easy to use and can provide relief for those with nasal congestion or structural issues.

10. Try Oral Appliances

If your snoring persists despite trying other methods, you may benefit from using an oral appliance. These devices are custom-made by dental professionals and are designed to reposition your jaw and tongue, keeping the airway open while you sleep.

11. Quit Smoking

Smoking irritates the tissues in your throat and lungs, making snoring more likely. Quitting smoking not only improves your overall health but can also reduce snoring and promote better sleep.

Seek support from your healthcare provider or join a smoking cessation program to increase your chances of success.

12. Stay Consistent with Sleep Position

Consistency is key when trying to stop snoring. Once you find a sleeping position that works for you, try your best to stick with it each night. This allows your body to adjust, reducing the chances of snoring.