To stop or reduce snoring, several effective strategies and lifestyle changes can be implemented:

Lifestyle Changes to Reduce Snoring

• Sleep on your side: Sleeping on your back allows the tongue to fall back into the throat, narrowing the airway and causing snoring. Sleeping on your side can prevent this. Some people sew a tennis ball to the back of their pajamas to avoid rolling onto their back during sleep

• Lose weight if overweight: Excess tissue in the throat from being overweight can contribute to snoring. Weight loss can reduce this tissue and improve airflow

• Avoid alcohol and sedatives before bedtime: Alcohol and sedatives relax throat muscles excessively, increasing snoring risk. Avoid consuming alcohol at least 2-3 hours before bed and consult your doctor about sedative use

• Quit smoking: Smoking irritates and inflames the airway, worsening snoring. Quitting smoking can reduce snoring and improve overall health

• Get enough sleep: Adults should aim for at least 7 hours of sleep per night. Sleep deprivation can worsen snoring

• Elevate the head of your bed: Raising the head of your bed by about 4 inches can help keep airways open and reduce snoring

• Treat nasal congestion or obstruction: Allergies or a deviated septum can block nasal airflow, forcing mouth breathing which increases snoring. Nasal strips, nasal dilators, saline rinses, or medical treatment for nasal issues can help

Devices and Exercises

• Use nasal strips or nasal dilators: These adhesive strips open nasal passages to improve airflow and reduce snoring. Internal nasal dilators placed inside the nostrils may be more effective than external strips

• Anti-snoring mouthpieces: Devices like mandibular advancement devices (MADs) move the lower jaw forward to open the airway. Tongue retaining devices hold the tongue in place to prevent airway blockage. These require adjustment and sometimes a prescription

• Mouth and throat exercises: Regular exercises that strengthen tongue, throat, and soft palate muscles can reduce snoring by preventing airway collapse. Examples include pronouncing vowels, singing, and nasal breathing exercises. Consistent practice for 10-30 minutes daily over several months is recommended

When to See a Doctor

If snoring is accompanied by gasping, choking, frequent awakenings, or daytime sleepiness, it may indicate obstructive sleep apnea, a serious condition requiring medical evaluation and treatment

. Implementing these methods can significantly reduce or stop snoring for many people. Combining lifestyle changes with devices or exercises often yields the best results