If you’re a snorer, you’re not alone. According to the American Academy of Otolaryngology-Head and Neck Surgery, about 45% of adults snore at least occasionally.

While occasional snoring might not be harmful, regular snoring may indicate a serious health problem, disrupt your sleep, and strain your relationship with your bedmate. The good news is there are things you can do to stop snoring. Here are 10 tips that actually work.

Tip #1: Change Your Sleeping Position

Snoring often occurs when you sleep on your back because gravity can cause the tongue and soft tissues in your mouth and throat to collapse and narrow the airway. To prevent this, try sleeping on your side.

You can use a body pillow to support your back and keep you in the right position. Alternatively, you can elevate the head of your bed by about 4 inches to help open up your airway.

Tip #2: Lose Weight

If you’re overweight or obese, losing weight may help reduce snoring. Extra fat around the neck puts pressure on the airway and can cause it to narrow, leading to snoring. Losing just a few pounds can make a difference.

Exercise regularly and eat a healthy diet to shed extra pounds and improve your health.

Tip #3: Avoid Alcohol and Sedatives

Drinking alcohol or taking sedatives before bedtime can relax your throat muscles and make snoring worse. Avoid alcohol at least 4 hours before going to bed.

If you take sedatives for a medical condition, ask your doctor if there’s a non-sedative alternative or if you can take the medication earlier in the day.

Tip #4: Quit Smoking

Smoking is bad for your health, period. It’s also bad for your snoring. Tobacco smoke irritates and inflames the lining of the throat and lungs, making snoring more likely.

If you’re a smoker, quitting smoking is one of the best things you can do for your general health and your sleep health.

Tip #5: Treat Nasal Congestion

Nasal congestion can make breathing more difficult and cause snoring. If you have allergies or a sinus infection, treating these conditions can help reduce nasal congestion.

You can use over-the-counter saline nasal sprays or nasal strips to open up your nasal passages. If your nasal congestion persists, talk to your doctor to rule out a more serious condition like sleep apnea.

Tip #6: Stay Hydrated

Dehydration can make your mouth and throat dry, which can worsen snoring. Make sure you drink plenty of water throughout the day to keep your body hydrated.

Avoid drinking too much water before bedtime, though, as this can cause you to wake up frequently during the night to use the bathroom.

Tip #7: Try Anti-Snoring Devices

There are a variety of anti-snoring devices available on the market, such as nasal dilators, mouthpieces, and chin straps. These devices work by keeping your airway open and preventing the collapse of your tongue and soft tissues.

Talk to your doctor to see if one of these devices might be right for you.

Tip #8: Practice Good Sleep Hygiene

Good sleep hygiene involves creating a sleep-friendly environment and establishing consistent sleep patterns. This can help reduce snoring and improve the quality of your sleep. Make sure your bedroom is quiet, cool, and dark.

Go to bed and wake up at the same time every day, even on weekends. Avoid watching TV or using electronic devices in bed, as these can interfere with your sleep.

Tip #9: See a Doctor

If your snoring is severe or accompanied by other symptoms like daytime sleepiness, headaches, or gasping for air during sleep, you may have sleep apnea. Sleep apnea is a serious condition that requires medical attention.

Talk to your doctor to get evaluated and treated for sleep apnea or other underlying conditions.

Tip #10: Try Singing or Playing an Instrument

Believe it or not, singing or playing an instrument can help reduce snoring by strengthening your throat muscles and improving your breathing technique. You don’t have to be a professional singer or musician to reap the benefits.

Simply humming or playing a wind instrument like the harmonica or recorder can help. Give it a try!.