Snoring affects nearly one-third of adults in the US. Fortunately, there are several easy ways to reduce snoring.
Sleep in a different position.
If you sleep on your back, the flattened position of your soft palate and tongue in your throat will cause snoring. Try sleeping on your side instead. To prevent yourself from rolling over in your sleep, attach a tennis ball to your back before bed.
Watch your weight.
It is common for adults who are overweight to snore more than those who maintain a normal weight. Extra weight carried around your neck constricts your airways, which leads to snoring. Gaining weight can also cause you to develop sleep apnea.
Clear your nose before and during sleep.
Sleeping with a congested nose will lead to mouth breathing and snoring. To keep nasal passages clear, try using allergy medicines, nasal strips, or humidifiers. If these treatments do not work, rinse your nose with salt water or take a warm shower before heading to bed.