Hi, Jenny here. If you are reading this at 11pm because you can already hear your partner sighing, I have been there. The good news is that for most snorers, you can knock the volume way down tonight with a few small changes. Here are the nine things I would actually try, ranked by how fast they work.
1. Roll onto your side
Sleeping on your back lets your tongue and soft palate fall toward your throat. That is the single biggest cause of "loud Tuesday night" snoring. A 2018 study in the Journal of Clinical Sleep Medicine found that side sleepers snore up to 50 percent less than back sleepers. Tape a tennis ball to the back of your pajama shirt or hug a body pillow to stay there.
2. Elevate your head 4 inches
Stack a second pillow or use a wedge so your head is 4 to 6 inches above the mattress. This opens the airway and reduces tongue collapse. Avoid more than 6 inches because it kinks the neck and can make breathing worse.
3. Clear your nose
Blow your nose, do a quick saline rinse, or take a hot shower before bed. If you have allergies, an antihistamine taken 2 hours before bed can dramatically reduce snoring caused by congestion. Then add a nasal strip across the bridge of your nose to hold the airway open.
4. Skip the nightcap
Alcohol within 3 hours of bed relaxes the throat muscles that hold your airway open. One drink can turn a quiet sleeper into a chainsaw. Cut it off after dinner and you will hear the difference tonight.
5. Try mouth tape (if you mouth-breathe)
If you wake up with a dry mouth, you are probably mouth-breathing. A small piece of medical-grade mouth tape across your lips forces nose breathing, which is quieter and healthier. Read my 30-day mouth tape test for the brands that worked.
6. Hydrate before bed
Dehydrated airway tissue gets sticky and vibrates more. Drink a glass of water in the evening (not right before bed unless you want to be up at 3am).
7. Run a humidifier
Dry bedroom air, especially in winter, irritates the throat. A bedside humidifier set to about 50 percent humidity helps the airway stay supple all night.
8. Do 5 minutes of tongue exercises
Press the tip of your tongue to the roof of your mouth and slide it backward. Repeat 20 times. Stick your tongue out as far as it will go and hold for 10 seconds, 5 times. It sounds silly, but a 2015 CHEST study showed daily tongue exercises reduced snoring by 59 percent over 3 months. See the full routine in our throat exercises guide.
9. Use a mandibular advancement device
If you snore most nights and the above does not cut it, a fitted mouthpiece is the single most effective thing you can buy. It pulls your lower jaw slightly forward and opens the airway. See our ranked mouthpiece guide.
Not sure which fix is right for you?
- A nasal snorer wastes money on a mouthpiece.
- A tongue snorer gets nothing from nasal strips.
- Take the free 3-minute snore test to find your type.
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The information on Snoresy.com is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding snoring, sleep apnea, or other medical conditions. Never disregard professional medical advice or delay seeking it because of something you read on this website.