How to Stop Snoring at Night: Tips for Quieter, Healthier Sleep
Picture this: You’ve just drifted off, enjoying a peaceful dream… until a loud snore jolts your partner awake — or maybe even you. Snoring isn’t just a nighttime nuisance; for many people, it can be a sign of disrupted breathing that affects sleep quality and overall health.
The good news? With the right changes, snoring can be reduced — or even stopped entirely.
Why People Snore
Snoring happens when air flows through the throat and causes the tissues in the airway to vibrate. This can be due to:
• Nasal congestion from allergies, colds, or sinus issues.
• Sleep position, especially lying on your back.
• Being overweight, which can narrow the airway.
• Alcohol consumption, which relaxes throat muscles.
• Sleep apnea, a serious condition where breathing repeatedly stops during sleep.
Proven Ways to Stop Snoring at Night
1. Change Your Sleeping Position
Sleeping on your back can make your tongue and soft palate collapse to the back of your throat, narrowing the airway. Try sleeping on your side — body pillows can help keep you there comfortably.
2. Maintain a Healthy Weight
Even a small amount of weight loss can reduce tissue buildup in the throat and improve airflow.
3. Avoid Alcohol Before Bed
Alcohol relaxes throat muscles, increasing the chance of snoring. Try avoiding it at least 3–4 hours before bedtime.
4. Clear Nasal Passages
If congestion is the cause, use a saline rinse, nasal strips, or a humidifier to keep nasal airways open.
5. Stay Hydrated
Dry throat tissues are more likely to vibrate. Drink plenty of water during the day to keep them moist.
6. Establish a Regular Sleep Schedule
Going to bed and waking up at the same time helps your body settle into deeper, more restorative sleep, reducing the likelihood of snoring.
When to See a Doctor
If you snore loudly and often, or if you wake up gasping, choking, or feeling unusually tired, it could be obstructive sleep apnea. This condition can increase the risk of high blood pressure, heart disease, and stroke — and should be evaluated by a sleep specialist.
Final Thoughts
Snoring might be common, but it’s not something you have to live with. By making a few lifestyle changes, improving sleep habits, and addressing any underlying health issues, you can create a quieter, healthier night for yourself (and anyone sleeping nearby).
i-Sleepy 