Just as we need a healthy diet and lifestyle to maintain good health, 6 to 8 hours of sleep is also essential for our overall well-being. A clean bed and a quiet place are essential for a restful sleep. However, snoring can often disrupt that peace—not only for the snorer but also for anyone else in the room. If you suffer from this problem, try these tips to find relief.

Adopt Correct Sleeping Posture

Sleeping on your back can compress the tongue and soft tissues in the back of the throat, narrowing the airway and increasing snoring. To reduce snoring, try sleeping on your side.

Avoid Alcohol and Smoking

Alcohol relaxes the muscles in your throat, which can increase snoring. Similarly, smoking causes irritation and swelling of the nasal passages and throat, which increases snoring.

Maintain a healthy weight

Excess body weight, especially around the neck, can put pressure on the airways, making them more likely to constrict during sleep.

Avoid heavy meals before bed

Eating large or greasy meals before bedtime can put pressure on the stomach and trigger snoring. Aim to finish eating at least a few hours before bedtime.

Keep your nose clear

Nasal congestion due to allergies or a cold can block airflow, leading to snoring. Using a saline spray or gently blowing your nose before bed can improve breathing during sleep.

Follow a regular sleep schedule

Irregular sleep patterns can lead to muscle fatigue, including those that keep your airways open. Going to sleep and waking up at the same time every day helps your body maintain a healthy rhythm and reduces snoring.