5 Evidence-Based Habits That May Reduce Snoring

There is no universal cure for snoring, but several changes can help when they match the cause. Try one change for one to two weeks and compare recordings under similar conditions.

1. Sleep on your side if back sleeping is worse

On your back, the tongue and soft palate can fall toward the airway. A clear improvement only on side-sleeping nights suggests a positional component.

2. Avoid alcohol close to bedtime

Alcohol lowers upper-airway muscle tone and can worsen snoring and sleep-related breathing. It may feel sedating while still reducing sleep quality.

3. If you are overweight, choose a sustainable weight plan

Weight is not the cause of every snore. For some people, however, tissue around the neck adds pressure to the airway, and gradual weight loss can help.

4. Treat nasal blockage instead of ignoring it

Colds and allergies can make nasal breathing difficult and increase mouth breathing. Saline, allergy management and appropriate medical care may be useful depending on the cause.

5. Protect a regular, adequate sleep schedule

Extreme tiredness and sleep loss can make muscle relaxation more pronounced after you fall asleep. Start with a consistent bedtime and wake time.

Judge the trend fairly

Keep the phone and bed setup consistent and note the habit you changed. A multi-night average is more useful than the best or worst single score.

If someone sees breathing pauses or you have severe daytime sleepiness, an evaluation for sleep apnea comes before a lifestyle experiment.