Chronic snoring (sometimes referred to as sleep apnea) happens when you are not able to circulate oxygen through your nose and throat as you sleep. Snoring regularly can disrupt your sleep patterns and lead to feeling tired the next day. Listed below are the natural steps that you can take to alleviate your snoring as you sleep.

If you notice the issue persists, you may want to talk to your doctor about the symptoms of sleep apnea:

1. Lose weight
If you are overweight, losing weight can add to your overall quality of life as well as decrease your snoring. The science behind this is that when you are overweight, you have extra fat and tissue that is in your throat. This can contribute to an increase in snoring as you sleep, and losing weight can help to decrease this overall tissue.

2. Sleep on your side
Back sleepers have been known to snore more than side sleepers do. This is because when you sleep on your back, your tongue will naturally lay flat towards the back of your throat. This can obstruct your breathing and airflow, and when you are sleeping on your side your passageways will remain open, allowing the proper airflow and reducing the overall amount of snoring.

3. Elevate your head
If you are a back sleeper and can’t seem to adjust to sleeping on your side, elevating your head can help to alleviate your snoring during the night. This can be as simple as using an extra pillow to elevate your head around 4 inches. Doing this small thing can help by encouraging your tongue and jaw to move forward slightly, opening your passageways and allowing for better breathing.

4. Treat chronic allergies
Allergies can play a major role in snoring during the middle of the night. If you are not able to breathe through your nose as you should, you will breathe through your mouth which can lead to an increase in snoring. Clearing your nasal passages before bed with a saline rinse can help to alleviate this. If you suffer from chronic allergies, you may want to visit an allergist to help you treat the underlying issue.

5. Limit alcohol before bed
If you have ever had a night out on the town with friends and woken up with a sore throat the next morning, this is most likely from snoring due to the alcohol intake before bed. While drinking alcoholic beverages before bed can relax you, in reality, they relax your throat muscles too much. This is because they work to depress your central nervous system. You can enjoy alcohol in moderation to relax, although you should avoid consuming any 2 hours before bed.

6. Limit food intake before bed
Similar to limiting alcohol consumption before bed, you should try to avoid eating large amounts before bed as well. Studies have proven that eating larger amounts before bed has led to snoring, and will decrease the overall quality of your sleep. A good practice is to avoid food and alcohol 2 hours before bed.

Although snoring does happen to everyone, some steps can be taken to reduce the frequency. We hope this article will help you to get a better night’s rest by reducing the amount of snoring you experience, and that the information listed above will be of value.