7 Simple Solutions to Stop Snoring

Keeping yourself hydrated by drinking water can prevent the fluids in your sinuses from becoming sticky, which can lead to snoring.

Although snoring may seem like a harmless sleeping habit, it can be linked to other health risks. Apart from that, it can be annoying to anyone else who is sleeping in the same room as you, such as your partner.

To prevent potential health issues or sleepless nights for others, here are 7 ways to prevent snoring.

Change your sleeping position.

If you prefer sleeping on your back, you may need to find another way to sleep. Sleeping on your back causes the base of your tongue to relax against the back of your throat, leading to snoring vibrations during sleep. Elevating your head by four inches can prevent your tongue from sliding back into your throat. Special pillows are available for this purpose, which also prevent neck muscles from getting sore. Another option is to attach tennis balls to your back to prevent rolling onto your back in the middle of the night.

Lose weight.

If you have gained weight recently, even by a small amount, it could be the cause of your snoring. Weight gain, particularly around the neck, puts pressure on the throat, leading to snoring. Adding cardio to your daily routine can reduce neck weight and stop or reduce snoring.

Drink less alcohol and more water.

Alcohol and other sedatives cause muscles to relax, leading to snoring. Drinking water and staying hydrated can prevent the fluids in your sinuses from becoming sticky, which increases snoring. Taking a hot shower before bed can also help to loosen mucus and reduce snoring.

Rinse your sinuses.

If your snoring problem is caused by a clogged nose, using a neti pot with a saltwater rinse and decongestant spray can help to clear your nasal passageways and prevent snoring.

To stop snoring, you can use nasal strips. Another option is to get a new pillow as your old one may contain allergens that cause snoring. It’s also important to keep your room dust-free and pet-free. Herbal remedies like eucalyptus and peppermint can help open up your sinuses and reduce inflammation. Additionally, practicing good sleeping habits such as avoiding alcohol before bed, taking steam showers, and changing sleeping positions can also help prevent snoring. If these methods don’t work, it’s best to see a doctor as you may have sleep apnea. Don’t worry, snoring is common among adults.


1. What causes snoring?

Snoring occurs when there is a partial blockage in the airway, causing the surrounding tissues to vibrate as air passes through. This can be caused by a variety of factors such as obesity, allergies, alcohol consumption, smoking, and sleep position. Age and genetics can also play a role in the development of snoring.

2. How can weight loss help with snoring?

Obesity is a common cause of snoring as excess weight can put pressure on the airway. Losing weight can reduce the amount of tissue in the throat and improve airflow, leading to a decrease in snoring. Incorporating a healthy diet and regular exercise can aid in weight loss and improve overall health.

3. Can changing sleep position help with snoring?

Sleeping on your back can aggravate snoring as gravity pulls the tongue and soft tissues backward into the airway. Sleeping on your side can alleviate this and improve airflow. There are specialized pillows and devices that can help keep you on your side throughout the night.

4. How does alcohol affect snoring?

Alcohol relaxes the muscles in the throat, including the ones that control breathing. This can cause the airway to narrow and increase the likelihood of snoring. Avoiding alcohol consumption before bed can help reduce snoring.

5. How do nasal strips help with snoring?

Nasal strips are adhesive strips that are applied to the outside of the nose. They work by opening up the nasal passages, improving airflow, and reducing snoring. Nasal strips are a non-invasive and inexpensive option for those who suffer from snoring caused by nasal congestion.

6. Can dairy products worsen snoring?

Dairy products can cause mucus to build up in the throat, leading to congestion and snoring. If you notice that your snoring worsens after consuming dairy, try reducing your intake or avoiding it altogether.

7. How can a humidifier help with snoring?

Dry air can irritate the tissues in the throat and cause congestion, leading to snoring. A humidifier can add moisture to the air, reducing irritation and congestion. This can lead to improved airflow and a decrease in snoring.

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