Picture this. You’re comfortable and cozy in your bed. You’re just about asleep, and then bam! Your partner starts snoring. Don’t worry, you’re not alone. Almost half the U.S. adult population snores occasionally, and about one quarter of the population snores frequently. Either way, chronic or habitual snoring can lead to sleep deprivation for both the snorer and their partner.

Most of the time, snoring is considered a minor issue. The good news is that if this is a minor issue, it can be easily fixed. Sometimes, people may snore because of sleep apnea or other sleep disorders. If that’s the case, you need to visit a doctor for treatment. For those people who have a minor snoring issue, we have some tips on how to stop that!

How to Stop Snoring

Try to Get Plenty of Exercise

Exercise can help improve muscle tone, even in your neck and throat. When you sleep, the muscles in your body relax. Sometimes, the muscles in your neck and throat relax too much, making our nose and throats narrower. This makes it more difficult for air to pass through.

Regular exercise can also keep you at a healthy weight – which is one of the best ways to stop snoring. People who are overweight are up to two times more likely to snore than those who aren’t.

You Can Change Your Sleeping Position

If you’re a back sleeper, you’re most likely a snorer. This is because sleeping on your back makes it easy for your tongue to fall backwards into your throat, making it difficult to breathe. If you change your sleeping position to your side, you’ll likely notice a significant drop in your snoring. However, some people may find sleeping on their side to be uncomfortable. If that’s the case, you can try using an adjustable base. Raising your head up can open up your airways, making breathing a bit easier and reduce snoring.

Try Using a Humidifier

Sometimes, our nose and throats can dry out, making them irritated and eventually leading to snoring. If you use a humidifier, the air will be more soothing and comfortable to breathe in. It also makes it easier for the air to pass through your nose and throat without irritating them.

Make a Sleep Routine

Creating a bedtime schedule – or sleep routine – helps you get a consistent amount of sleep each night. If you aren’t getting a consistent amount of restful sleep, you could end up exhausted or even sleep deprived. Sleep deprivation is a common cause of snoring. That’s because when you’re overtire, you tend to sleep harder and deeper. Now that doesn’t sound like a bad thing…but that will lead to the muscles in your neck and throat relaxing even more than usual – making your snoring more prominent.

Clean Your Nasal Passages Before Going to Bed

If you’re suffering from allergies or nasal congestion, you’re more likely to breathe through your mouth when you sleep, leading to snoring. Using a nasal saline rinse can open your nasal passages and help you breathe. You can find several over-the-counter options for your nasal rinse. They have options ranging from simple sprays to a full nasal rinse system. If you want a little added relief, you can try nasal strips to keep your passages open.

Avoid Eating too Much Dairy

Dairy and other inflammatory foods – like gluten – can lead to snoring. You don’t have to cut out inflammatory foods completely but cutting back on the amount of dairy or gluten in your diet could help.