Snoring is the sound that occurs when air passes through the upper airway, usually during sleep. It can be caused by several things, including excess tissue in the nose or mouth, a deviated septum, or enlarged tonsils or adenoids. When these structures vibrate against each other, they cause vibration in the soft tissues of the throat and upper airway soft tissues that make up snoring.
Snoring can also lead to sleep apnea, which occurs when these vibrations partially block the airway and cause a brief cessation of breathing but then a jolt of breathing when those tissues relax again. This causes disruptions in your sleep cycle, leaving you tired and grumpy all day.
Snoring can be treated by helping to keep your airway open during sleep through more comfortable sleeping positions, avoiding alcohol and sedatives before bedtime, and even surgery in some extreme cases. Home remedies are also effective in treating snoring before it leads to something worse, so let’s dive in with some of the best ones.
Sleep on One Side
Sleeping on your side is one of the best ways to reduce snoring. It opens your airways while you sleep, allowing you to breathe deeply without choking on your mucus. This is a great option for those who have tried sleeping with their mouth closed or used anti-snoring devices and still have issues with snoring.
According to several studies, sleeping on your side can reduce snoring by as much as 50 percent. This is especially beneficial for those who sleep with their mouths open or have a history of obstructive sleep apnea.
Reverse the way you sleep at night by positioning yourself on your side—the right side or the left side doesn’t matter, but if you are right-handed, it’s easier to use the right side of your body as an anchor. Use extra pillows under your head and under your knees to support yourself properly while sleeping on your sides. If you’re having trouble getting comfortable, try placing a small pillow between your knees to ease pain from lower back strain or arthritis.