Snoring is not uncommon — in fact, 45% of healthy adults snore at least occasionally. For other people, snoring is a more pervasive problem and that’s when you can really start to feel it take a toll on your daily life.
The consequences of snoring can go far beyond simply annoying your bed partner. Even if you’re not aware of it, severe snoring may be causing you to lose out on sleep as well.
If you or your partner are snoring there are many things you can do to help reduce their symptoms — or even stop snoring altogether.
Not all of these tricks will work for everyone as their effectiveness depends on what is causing the snoring in the first place.
Finding what works for you can be a long process of trial-and-error, but I’m sure you’d agree that it’s all worth it for a night of noise-free sleep.
1. Sleep On Your Side
Countless studies have shown that what position your sleep in can either exacerbate or alleviate snoring.
Sleeping on your back is by far the worst for snorers, as it allows the tongue and other tissues of your throat and palate to fall backwards, obstructing your airway. Instead, sleep specialists recommend that you switch to sleeping on your side, which can help take unnecessary pressure off these areas.
If you find yourself rolling onto your back while asleep, taping or sewing a tennis ball into the back of your top can serve as a gentle reminder to stay on your side.