Snoring is a very common affliction that isn’t dangerous for someone’s health, but it can be very annoying for those sleeping with you. Most of the times, people snore when they sleep on their back or when their lifestyle is quite unhealthy. In order to reduce it, there are many things you can try at home before visiting a doctor. If, of course, the issue persists, you might need to visit a sleep clinic.

1. Choose the right mattress.

"Avoid sleeping on a mattress that’s too soft, as it can cause your hips and lower back to sink, leading to discomfort. Instead, opt for a firm mattress that supports the natural alignment of your spine and provides lasting comfort.

2. Sleep on your side.

Try sleeping on your side rather than in other positions, as this can help prevent your tongue from falling back and blocking your airway.

3. Sleep face down

In this position—known as the 'freefall'—you lie face down with your head turned to one side and your arms tucked under or wrapped around a pillow. One of its main benefits is that it may help reduce sleep apnea or chronic snoring.

4. If you sleep on your back, prop yourself up accordingly.

If you can’t sleep on your side and need to lie on your back, try elevating the head of your bed by a few inches if possible. Using an extra pillow can also help.

5. Practice singing exercises.

Vocal exercises can do wonders for your sleep. Practice singing for 20 minutes every day so you can tighten your throat muscles, which can help to prevent snoring.

6. Try to hug something.

"Sleep apnea is a sleep disorder in which a person’s breathing becomes irregular during the night. As a result, sleep is frequently disrupted, leading to repeated awakenings and persistent morning fatigue and daytime drowsiness. Hugging a pillow can help reduce the effects of this condition. Using a body pillow provides full-body support and encourages side sleeping, which may alleviate symptoms.

7. Open your nasal passages.

It might not be the most comfortable practice, but using a neti pot has been proven effective for clearing your sinuses. Simply stand over a sink, insert the spout of the neti pot into one nostril, and let the water flow in—allowing it to exit through the other nostril. You can do this for about one minute per nostril.
Just be sure to use only distilled or sterile water, as recommended by the FDA. Tap water may contain impurities that can be harmful.

8. Change your pillows more often.

Dust mites can accumulate on your pillow and cause allergic reactions, leading to snoring. Replace your pillow at least every 6 months.

9. Get enough exercise.

Exercising your body can actually help you get rid of your snoring problem as it can tone all your muscles, preventing anything from becoming loose.

10. Losing tongue fat may help to improve sleep apnea.

A study led by Dr. Richard J. Schwab, Chief of Sleep Medicine, compared obese individuals with and without sleep apnea. The findings revealed that those with sleep apnea tended to have larger tongues and a higher percentage of tongue fat than those without the condition.

The researchers believe that tongue fat could become a new therapeutic target for managing sleep apnea. They propose that future studies should investigate whether specific diets or treatments can help reduce tongue fat.

Do you or someone you know struggle with heavy snoring? What steps are being taken to address it?