For snoring, there are a variety of home remedies and lifestyle adjustments to consider.

Simple home remedies can often be used to reduce snoring caused by benign variables such as sleeping posture. Snoring can also be treated by making some lifestyle changes.

1. Lie on your side.

Lying on your back causes your tongue to slide into the back of your throat, blocking the flow of air through your throat.

You may need to stop or reduce your snoring by allowing air to circulate freely.

2. Get plenty of rest

According to the joint guidelines of the American Academy of Sleep Medicine and the Sleep Research Society, make sure you get 7-9 hours of sleep each night.

Lack of sleep increases snoring. This is because it relaxes the muscles in your throat so that you are less likely to block the airway.

Snoring can disrupt your sleep so you are also at risk for sleep deprivation.

3. Raise the head of your bed.

You can stop snoring by keeping your airway open and raising your bedhead a few inches. You can use items like bed risers or pillows to increase the height a bit.

4. Use nasal strips or a nasal dilator to open your nasal passages.

Stick-on nasal strips can be placed over your nose bridge to help increase the space of the nasal channel. This will reduce or eliminate snoring as well as help you breathe more effectively.

Another option is a rigid adhesive ***** external nasal dilator placed over the nose and across the nose. It reduces airflow resistance and facilitates breathing.

There are also internal nasal dilators that you can place inside your nose.

5. Limit or avoid alcohol consumption before bedtime.

Avoid consuming alcohol at least 3 hours before bedtime. Alcohol relaxes the throat muscles and causes snoring.

Alcohol can interfere with sleep in other ways as well.

According to a 2020 research source, alcohol consumption is associated with lower REM sleep. During this sleep memory, development and dreaming take place, hence it is very important.

6. Do not use narcotics before bedtime.

If you are taking narcotics, talk to your doctor about your options. Avoiding the use of narcotics before bedtime can help you sleep better. Narcotics and alcohol can relax the muscles in the body, including the throat.

7. If you smoke, try to quit.

Smoking is a bad habit that can make your snoring worse. According to a 2014 research source, smoking increases your risk of OSA or exacerbates the disorder. More precise studies are needed.

Talk to your doctor about treatments that may help you quit smoking, such as gums or patches.

8. Maintain a healthy body weight

If you are overweight, weight loss will reduce the amount of tissue in your throat. This can be caused by the formation of your snoring tissue.

You can lose weight by eating smaller and more nutritious foods and reducing your total calorie intake. Try to exercise regularly. You can also seek the help of a doctor or dietitian.

When should you see a doctor?

If you snore you are not alone. According to the report, about half of the people snore.

Snoring can disrupt your sleep and that of your partner. It can be painful, but it can also be a sign of a significant health problem. Consulting a doctor and trying one or more of the therapies mentioned above can help you better manage your sleep.

Consult a doctor if you have any of the following symptoms:

• Do you have any signs or symptoms of sleep apnea, including:
• When you are asleep, you are struggling to breathe.
• Overnight or nocturnal urination is a condition that is often ***** in a person.
• Hypersomnia is when a person becomes drowsy during the day.
• Sore throat or waking up with a dry mouth
• Headache when you first wake up
• Snoring affects your sleep quality.
• Home remedies or lifestyle changes do not reduce snoring.