Joy Onuorah

If you snore, you’re not alone. Up to half of all adults snore. It happens when air flows through your throat when you breathe in your sleep.

This causes the relaxed tissues in your throat to vibrate and cause harsh, irritating snoring sounds.

Snoring may disrupt your sleep, or that of your partner. Even if it’s not bothering you too much, it’s not a condition to ignore. In fact, snoring may be a sign of a serious health condition, including:

• obstructive sleep apnea (blocked airways)
• obesity
• an issue with the structure of your mouth, nose, or throat
• sleep deprivation.

In other cases, snoring may be caused simply by sleeping on your back or drinking alcohol too close to bedtime.

Here are 15 remedies commonly used to treat snoring and its various causes:

Lose weight if you are overweight

This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.

Sleep on your side

Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.

Raise the head of your bed

Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open.

Use nasal strips or an external nasal dilator

Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.

Treat chronic allergies

Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore. Talk to your doctor about what kind of over-the-counter or prescription allergy medications may improve your condition.

Correct structural problems in your nose

Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring.

Limit or avoid alcohol before bed

Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.

Avoid taking sedatives before bedtime

If you snore and take sedatives, talk to your doctor to see what your options are. Stopping sedative use before bed may ease your snoring.

Stop smoking

Smoking is an unhealthy habit that can worsen your snoring. Talk to your doctor about therapies such as gum or patches that can help you quit.

Get enough sleep

Make sure you get the recommended seven to eight hours of sleep you need each night.

Use oral appliances

Dental mouthpieces called “oral appliances” can help keep your air passages open, making it easier for you to breathe. This prevents snoring. You need to see your dentist to get one of these devices made.