Snoring is not merely a nuisance; it is often a sign of deeper sleep or breathing issues.
Studies show that nearly one in three adults snores regularly, which can significantly disrupt sleep quality and increase risks of daytime fatigue, high blood pressure, and even cardiovascular complications.
The good news is that several evidence-based lifestyle changes can dramatically reduce or even eliminate snoring.
Here are five scientifically proven methods:
Change Your Sleeping Position
Sleeping on the back allows the base of the tongue and soft palate to collapse backward, narrowing the airway and causing vibrations that lead to snoring.
Side-sleeping keeps the airway open and reduces the problem.
Specialized pillows or even simple tricks like attaching a small object to the back of pajamas can train the body to stay in a side position overnight.
Lose Excess Weight
Extra weight, especially around the neck and abdomen, increases pressure on the airway and makes snoring more likely.
Losing just 5 to 10 percent of body weight can significantly reduce snoring and improve overall respiratory health.
Regular exercise further strengthens muscles, including those of the throat, which improves airway stability.
Avoid Alcohol Before Bedtime
Alcohol excessively relaxes the muscles of the throat and tongue, causing them to vibrate as air passes through.
Avoiding alcohol several hours before bedtime can greatly reduce snoring.
The same applies to sedatives or medications that relax muscles; medical consultation is recommended for those who rely on such treatments.
Elevate the Head During Sleep
Sleeping flat increases the risk of airway blockage. Raising the head with an extra pillow or an adjustable bed frame improves airflow and minimizes vibrations.
Research indicates that an elevation of just 20 to 30 degrees can be enough to make a noticeable difference.
Practice Oral and Tongue Exercises
Known as myofunctional therapy, these are simple exercises performed daily to strengthen tongue, jaw, and palate muscles.
Examples include pressing the tongue against the roof of the mouth or practicing intentional swallowing movements. Studies have shown these exercises can reduce snoring by as much as 50 percent in some individuals.
In addition to these methods, maintaining adequate sleep hygiene and quitting smoking are key complementary steps. Smoking inflames and narrows the airway, significantly increasing the likelihood of snoring.
By combining these scientifically supported practices, individuals can not only reduce snoring but also improve their sleep quality, boost daily energy levels, and lower long-term health risks.
