Snoring is akin to having food stuck on your face. While you may not be aware of it, those around you certainly notice (especially your bed partner). It can also feel somewhat embarrassing, and once you become aware of it, you likely want to address it promptly.
The reality is, nearly half of adults experience occasional snoring, and a quarter snore regularly, as reported by Johns Hopkins Medicine. Fortunately, there are effective remedies available. Keep reading for insights into the top snoring solutions recommended by sleep specialists.
In brief, snoring occurs when airflow causes vibrations in the respiratory pathway, including the throat, tongue, and nasal passages, explains Chris Winter, MD, a neurologist, sleep specialist, and author of “The Sleep Solution.” This vibration of airway tissues, usually when they are relaxed or loose, produces the sound of snoring.
Various factors contribute to snoring, such as a deviated septum (an off-center nasal passage wall) or age-related changes. According to Dr. Winter, as we age, gravity affects our bodies internally, potentially causing the airway to sag and increasing the likelihood of snoring.
1.Experiment with Sleeping on Your Side
According to Terrell Smith, MD, MPH, director of clinical development at Spora Health, snoring is more likely to occur when lying on one’s back. “This position may misalign the neck, potentially obstructing airflow and causing snoring,” he explains.
Sleeping on your side can be a simple and effective method to immediately alleviate snoring. If side-sleeping doesn’t feel natural, consider using the MedCline Wedge and Body Pillow System. This innovative system is designed to promote side-sleeping comfort throughout the night.
2. Drink Water
While there’s no magical drink to cure snoring, increasing your overall water intake may help reduce the noise. “Drinking water before bed can prevent your nasal and throat passages from drying out, which can contribute to snoring,” explains Dr. Smith.
Staying hydrated is beneficial for achieving deeper REM sleep levels and improving overall sleep quality. As a result, you’ll wake up feeling more refreshed and well-rested the next day.
Tip
A good general guideline for staying hydrated is to drink half your body weight in ounces of H2O each day. So for example, if you weigh 180 pounds, you should aim to drink 90 ounces of water, or about 11 cups.
3.Restrict Alcohol Intake
“Limiting excessive alcohol consumption is crucial,” advises Dr. Smith. “Alcohol can induce dry mouth and impair your body’s ability to maintain open airways.”
Alcohol relaxes the muscles in the mouth and throat, hindering the ability to keep the airway unobstructed, which often leads to snoring. Additionally, consuming alcohol before bedtime negatively impacts sleep quality by reducing REM sleep and causing frequent awakenings during the night.
According to the Centers for Disease Control and Prevention, individuals assigned male at birth should consume no more than two alcoholic drinks per day, while those assigned female at birth should limit themselves to one or fewer. It’s also advisable to avoid alcohol consumption closer to bedtime to minimize the likelihood of snoring.
4. Avoid Certain Foods
“For some individuals, avoiding dairy and spicy foods before bedtime may be beneficial,” notes Dr. Smith.
Consuming dairy products, especially if you’re lactose intolerant without realizing it, can lead to swelling of the nasal passages. Similarly, spicy foods can cause inflammation in the throat, both of which can contribute to snoring.
The Cleveland Clinic lists dairy products high in lactose, including:
- 1/2 cup of milk (whole, reduced fat, fat-free, buttermilk, and goat’s milk)
- 1/4 cup of evaporated milk
- 2 oz. of cheese spread or soft cheeses
- 3/4 cup of cottage cheese
- 3/4 cup of ricotta cheese
- 1/2 cup of plain yogurt
- 3/4 cup of ice cream
- 1/2 cup of heavy cream
- 2 tbsp. of nonfat dry milk powder
5.Achieve a Healthy Weight
“Weight loss in general can be highly beneficial,” explains Dr. Winter. This is because excess fat tissue around the neck and throat can narrow the airways, leading to snoring. Shedding excess weight can naturally widen these airways and alleviate snoring.
It’s important to approach weight loss as a gradual process involving sustainable lifestyle changes. This includes consuming nutritious foods and engaging in regular exercise. Steer clear of fad diets promising rapid results, as well as extreme eating plans like detoxes or cleanses that severely restrict calories or eliminate entire food groups.
6.Experiment with Nasal Strips
“Nasal strips can be effective for certain individuals,” Dr. Winter explains, although their effectiveness depends on the underlying cause of the snoring. If the snoring is caused by relaxed tissue in the back of the airway, something placed over or in the nose may not be effective, he says.
However, nasal strips could prove to be an over-the-counter solution for individuals who snore due to allergies or inflammation, notes Dr. Smith. They are relatively inexpensive, making them a viable option for those uncertain about the cause of their snoring.
7. Ease Congestion
If your snoring is caused by congestion from allergies or illness, there are over-the-counter remedies that may provide relief. One option is using a humidifier in your bedroom overnight, as it can help soothe inflamed airways and alleviate congestion, as suggested by the National Library of Medicine. Another remedy is Vicks VapoRub, which, when applied to the chest, can help open up nasal passages and potentially reduce snoring.
8. Wear a Mouthpiece
Dr. Smith recommends wearing a mouthpiece as a potential solution for reducing snoring, especially for individuals with sleep apnea. These anti-snoring dental devices, which can be obtained with doctor approval, have been shown to decrease snoring by 25 to 50 percent. While they can be highly effective, it’s important to note that they often come with a high price tag, typically costing several hundred dollars. For those on a budget, over-the-counter anti-snoring mouthpieces are available as a more affordable option. These devices are designed to open the airway and position the jaw and tongue in a way that promotes improved breathing during sleep.
9. Sleep With a Weighted Blanket
Dr. Smith suggests considering the use of a weighted blanket as a potential remedy for snoring. Research indicates that weighted blankets can help alleviate stress and anxiety, facilitating easier and more restful sleep. Dr. Smith emphasizes that addressing stress and anxiety can often contribute to reducing snoring and improving overall sleep quality.
10. Ask for Suggestions
Dr. Smith advises seeking suggestions from friends and family regarding snoring remedies. Given the prevalence of snoring in nearly half the population, sharing experiences and remedies that have worked for others may offer valuable insights. While there’s no guarantee that a suggested remedy will be effective for everyone, having these conversations can be beneficial in exploring potential solutions.
When to See a Doctor About Snoring？
“Although snoring is usually harmless, it can sometimes indicate a more serious condition known as sleep apnea,” cautions Dr. Smith. “Untreated sleep apnea can lead to long-term heart failure and affect various aspects of your health.”
He emphasizes that sleep apnea often goes undiagnosed. According to the Mayo Clinic, signs of sleep apnea include:
- Loud snoring
- Episodes of stopped breathing followed by gasping or snorting
- Waking up with a dry mouth
- Morning headaches
- Difficulty staying asleep
- Excessive daytime sleepiness
- Trouble paying attention during the day
- Irritability
If you experience any of these symptoms, it’s important to seek medical attention promptly.