Does your bed partner wake you up throughout the night because your snoring is keeping them awake? If so, you’re not alone. Nearly half of Americans snore every night. What many people don’t realize is that snoring is something you shouldn’t ignore, especially if it’s happening every night.

Fortunately, there are lots of easy snoring remedies you can try to give yourself a soundless sleep.

woman in blue pajamas sleeping peacefully in bed

1. Maintain a Healthy Weight

One of the best things you can do if you snore regularly is to maintain a healthy weight. Oftentimes, the cause of snoring is related to excess weight. When you carry excess weight, it usually isn’t just in one spot—it’s spread throughout your body. One of the places where fat can accumulate is around your neck. With excess fat on your neck, it can cause your airway to narrow and/or become obstructed when you sleep at night. The obstruction in your airway is what causes snoring. As you lose weight, the fat around your neck will reduce and your airway will have less obstruction. In some cases, losing weight is the only necessary action to stop snoring completely.

2. Sleep On Your Side

Gravity might also be the cause of your snoring. When you lay on your back and your body relaxes, it can cause your soft tissue to collapse into your airway as a result of gravity. By sleeping on your side, your tissue won’t collapse into your airway. Instead, air will flow freely and you won’t snore. If you sleep on your back, try sleeping on your side to see if snoring improves.

3. Elevate Your Head

Sleeping in an elevated position might also help you stop snoring. If you have a bed that can shift in position, try shifting your head at least four inches up. If you don’t have one of these beds, use several pillows to elevate your upper back, neck, and head. Elevating your head can help keep your airway open.

4. Use a Humidifier

When the air is too dry, it can cause your sinuses to become dry, irritated, and congested. Dry air can cause thick mucus in the sinuses which can obstruct the airway. Using a humidifier can reduce nasal congestion and throat irritation that cause snoring.

5. Avoid or Limit Alcohol and Sedatives

Alcohol and sedatives are both relaxants and can cause the airway muscles to relax a little too much when you sleep at night. When the muscles relax, they can collapse into the airway and cause an obstruction that results in snoring at night. By avoiding alcohol and sedatives before bed, you can reduce the likelihood of snoring at night.

6. Quit Smoking

Another factor that can irritate your sinuses and cause snoring is smoking cigarettes. Not only do cigarettes interrupt your sleep cycles and cause all sorts of health problems, but they can lead to snoring every night. Smoking can cause inflammation along with the airway tissue. The inflammation can cause swelling, airway narrowing, and mucus. All these disruptions can cause congestion and lead to snoring. By quitting smoking, you can reduce inflammation in the throat and reduce snoring.

7. Correct Nasal Structural Problems

When the wall that separates the two nasal passages has a misalignment, it’s known as a deviated septum. The misalignment can restrict airflow and force someone to breathe through their mouth at night, and in most cases, snore. A deviated septum is a condition that some people are born with and a condition that occurs as a result of injury. Correcting the deviated septum can stop snoring.

8. Get Tested For Sleep Apnea

One of the most common causes of snoring is a serious sleep disorder known as obstructive sleep apnea (OSA). OSA is a condition that occurs when the airway becomes obstructed at night. The airway becomes so obstructed that it actually causes the person to stop breathing at night. The lack of oxygen alerts the brain to wake up to get oxygen and is usually accompanied by coughing and choking. After the person starts breathing again they quickly fall back asleep. The apnea events can occur hundreds of times throughout the night and dramatically impact the quality of sleep. Most people don’t even remember waking up throughout the night because it occurs so quickly.

Some of the most common symptoms of sleep apnea include snoring, morning headaches, sore throat, daytime sleepiness, irritability, difficulty concentrating, coughing and choking throughout the night, and more.

If you suspect you have sleep apnea or no other snoring treatments will work for you, we encourage you to visit Firouzian Sleep Wellness in Columbus, OH to start the process for sleep apnea diagnosis. We will examine your airway, evaluate symptoms, and help you take a home sleep test to confirm your diagnosis. Once you’re diagnosed, we can help you find the right sleep apnea and snoring treatment for your needs.

Get Snoring Treatment in Columbus, OH

Don’t let your nightly snoring habit go untreated. There are lots of treatment options available to help you stop snoring and improve your quality of life. Firouzian Sleep Wellness in Columbus, OH offers oral appliances and myofunctional therapy to help you get your best night of sleep yet. Contact us at (614) 683-4640 to book an appointment today.