How to Avoid Snoring While Sleeping?

How to Avoid Snoring While Sleeping?

As you slide into your dreamland, usually, you snooze unbothered. However, if you are a snorer, it's your sleeping partner who bears the brunt.

Today, in India 16%-89% of the population snores. While snoring is mostly normal, it is seen to adversely affect the health of the snorer and their sleeping partner. In fact, chronic snoring can also be a sign of other health issues, such as sleep apnea.

But don't worry. Today, we will unpack everything you must know about snoring and also tell you how to avoid snoring while sleeping. Let's take a look!

Why Do People Snore?

One of the reasons you snore is because as you hit the sheets and slide into a deep sleep your breathing gets blocked because of poor muscle tone or fat throat tissue. This blockage makes the throat tissues vibrate, which causes the snoring sound.

Things like having a stuffy nose, certain medications, or sleeping on your back can also make snoring worse.

Other times, it's just how your body is built. Like you may have a narrow throat. That said, being overweight can also play a role.

While snoring is common and usually not harmful, it can disturb your sleep and your partner's. Following snoring remedies can help you overcome this to a great extent.

So, how to avoid snoring while sleeping? Take a look at the below tricks.

6 Ways How to Avoid Snoring When Sleeping

Without further ado, let’s walk you through the best tips on how to avoid snoring when sleeping.

6 Ways How to Avoid Snoring When Sleeping

  • Sleep on Your Side
  • Lose Weight
  • Don't Consume Alcohol before Sleep
  • Keep Your Head Elevated As You Sleep
  • Quit Smoking
  • Try Nasal strips

1. Sleep on Your Side

If you are looking for ways how to stop snoring, sleeping on your side may be the right way to go. When you sleep on your back, your tongue and throat tissues can relax too much. This blocks your airway and leads to snoring.

But when you sleep on your side, gravity doesn't pull these tissues back as much, so your airway stays clearer.

You can try using pillows to support your body in a side-sleeping position or even wear a shirt with a tennis ball sewn into the back to discourage rolling onto your back during sleep. These simple tips are how to stop snoring during sleep.

2. Lose Weight

If you have noticed snoring is a recent problem, only to have arrived after you have gained some weight, this can be the reason why. So, losing weight is how to stop snoring naturally here.

When you carry extra weight, especially around your neck and throat, it can squeeze the airway. Therefore, it becomes harder to breathe while you sleep and causes snoring.

By shedding some pounds, you reduce this pressure on your airway, which can decrease or even eradicate snoring completely. We know it's not a quick fix, but with healthy eating and regular exercise, you can gradually lose weight and improve your sleep quality along with snoring. This is how to avoid snoring while sleeping!

3. Don't Consume Alcohol before Sleep

Alcohol is bad for your liver and overall health. However, it can be one of the culprits that cause snoring. So, if you are wondering how to stop snoring, bidding goodbye to alcohol, especially before sleep is the ideal way to go.

Alcohol relaxes the muscles in your throat, which makes them more likely to collapse and block your airway while you sleep. This obstruction leads to snoring.

Even if you don't usually snore, drinking alcohol before bed can trigger snoring episodes.

4. Keep Your Head Elevated As You Sleep

How to avoid snoring while sleeping quickly? One of the tricks you can try here is to keep your head elevated while sleeping. This can reduce snoring because as you lie flat, your throat tissues can collapse, and block your airway, which by now you know, causes snoring.

But when you raise your head with extra pillows or an adjustable bed, gravity pulls less on these tissues and keeps your airway clearer. This makes breathing easier.

5. Quit Smoking

Another reason why snoring comes into play is because of smoking. So, if you are wondering how to get rid of snoring, it's simple, stop smoking.

Smoking irritates the throat and lungs, which leads to inflammation and congestion in the airway. Also, smoking is injurious to health where it weakens the muscles in the throat and makes them susceptible to collapsing during sleep.

When you quit smoking, you reduce inflammation and improve the health of your respiratory system, which is how to reduce snoring!

6. Try Nasal strips

How to reduce snoring while sleeping? Nasal strips can help. They are small adhesive strips that can be placed on the outside of your nose. They work by gently lifting and opening your nasal passages. So, it becomes easier to breathe through your nose instead of your mouth.

When you breathe more easily through your nose, it reduces the snoring and these nasal strips are easily available. You can also speak with your healthcare practitioner for more information.

The Final Note

Remember, snoring doesn't have to be embarrassing. It is a normal occurrence, and you can try the above-mentioned tips on how to control snoring. This is especially essential if snoring is hampering your sleep cycle and also disturbing your partner.

As mentioned earlier, keeping your head elevated can be the perfect snoring treatment, and The Sleep Company is here to help with Elev8 Smart Recliner Bed.

Elev8 comes with recliner mode, zero gravity mode, adjustable features, and more. All this makes it easy to keep your head slightly higher as you snooze to prevent any obstruction in the throat. That’s not all. The comfort and convenience it offers are exquisite, which amps up your sleep experience.

So, how to avoid snoring during sleep, Elev8 may be your answer!


1. How to stop snoring when sleeping?

Wondering how to stop snoring when sleeping? These trips can help you out:

  • Sleep on your side
  • Keep your head elevate
  • Maintain healthy body weight
  • Avoid smoking or alcohol

2. Are there any tips and tricks to help me stop snoring?

The easiest way to stop snoring is to change your sleeping position and become a side sleeper. This is the best way how to reduce snoring during sleep.

3. What are the solutions that worked for you for snoring?

Every individual is different. So, what works for one may not work for another? Therefore, take a look at the above article and try out tricks that may work for you.

4. How to overcome snoring in my sleep?

Snoring is normal. However, if it becomes a hindrance, you can try sleeping on your side or elevating your head. But if no home remedies work, you can always consult your doctor for more.

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