Do you have a partner that snores at night and prevents you from sleeping soundly? Or perhaps you’ve been told you snore. It’s no surprise as snoring affects 1 in 2 people at some point in their lives. Nearly 40% of adult men and 24% of adult women snore every time they sleep.

Checkout our tips below for keeping snoring to a minimum and getting the most out of a restful night’s sleep.

Get Physical

Those of us who are overweight are up to two times more likely to snore, therefore exercise is one of the best ways to reduce snoring. Besides helping you lose weight exercise can improve muscle tone in the neck which can help keep you from snoring all night.

Your Sleep Position Matters

Change your sleeping position. Snoring often occurs when you sleep on your back. Instead, try sleeping on your stomach or side. Many sleep experts recommend sleeping with a body pillow for added support so that you are more inclined to stay sleeping on your side. You can also purchase adjustable bed bases that lift your head, which extends your head up and opens your nasal passages.

Avoid Alcohol

Limit or avoid alcohol 4 to 5 hours before you sleep. Alcohol reduces the resting tone of muscles in your throat that can cause you to snore. A glass of wine or smooth bourbon on the rocks before bed can be quite relaxing. However, snoring occurs because the throat and tongue are relaxed. Alcohol relaxes you so much, in fact, that it causes you to snore when you sleep.

Try Peppermint

Use peppermint essential oils. Peppermint has an anti-inflammatory property that can help reduce swelling of membranes in your throat and nostrils. The reduction in swelling can prevent snoring. You can add two drops of peppermint oil to a glass of water and gargle it before going to bed, but do not swallow the solution. If you prefer, you can rub a small amount of peppermint oil to the lower area of each side of your nose before you go to sleep.

Pass On Drinking Dairy

Avoid drinking milk before bedtime. Milk and other dairy products can leave a layer of mucus in your throat and mouth that will make your snoring worse. The layer of mucus can cause a blockage in your airway. Instead of drinking a glass of milk, opt for a glass of water. Drinking plenty of water will also keep you well hydrated and will naturally prevent snoring.

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