7 Effective Methods to Get Rid of Snoring

28 Ekim 2025

2 dk okuma

45 % of people on the planet snore when sleeping. Snoring is sometimes a sign of serious health problems that can only be helped by a specialist. However, there are steps you can take on your own to reduce snoring.

Temel çıkarımlar

45 % of people on the planet snore when sleeping.
Avoid sleeping on your back
Lose weight

Kimin için

Healthy lifestyle konusunu sleep apnea, diabetes üzerinden keşfedenler.

Neden önemli

Bu makale hızlıca yönelmenize yardımcı olur, ardından isterseniz bir koleksiyon veya seriye geçebilirsiniz.

Makale yazarı

Dr. Jane

Otolaryngologist

Avoid sleeping on your back

If you lie on your back, the base of the tongue and soft palate rest against the back of the throat, causing a vibrating sound during sleep. By changing your body position, you can avoid this. There are a lot of lifehacks to help you avoid sleeping on your back. The simplest way is a special orthopedic pillow, which supports the body in the correct position. You can also fix tennis balls on your pajamas, which will prevent you from rolling over on your back.

If snoring continues regardless of posture, the cause may be obstructive sleep apnea. In this case, you should consult a doctor.

Lose weight

Although some skinny people snore, those who are overweight snore more often. This is especially true if a person gains weight quickly and the body has not adjusted to it yet. If before getting healthy, you did not suffer from snoring, then the matter is most likely in the extra pounds.

Be careful with alcohol

Alcohol and sedatives reduce the tone of the muscles in the back of the pharyngeal wall, making the person more likely to snore. People who don’t normally snore may begin to do so after having an extra drink.

Consuming alcohol four to five hours before bedtime increases snoring.

Get plenty of rest

Another cause of snoring is overwork and exhaustion. A severely tired person sleeps soundly and deeply, with their muscles becoming more mobile, which leads to snoring.

Breathe deeply

If your nose is stuffy or narrowed due to a cold or some other reason, you are more likely to snore. Hot showers, saline sprays or rinses can help open up your nasal passages.

Get rid of allergens

Allergies are often to blame for nasal congestion, but many people do not even realize when allergens are present. A common cause is dust mites that accumulate in pillows, mattresses, curtains or carpets. If you breathe fine during the day but notice issues at night, it's time to do a general cleaning, change pillows and buy special hypoallergenic covers. Deal with your allergies and you'll beat snoring!

Drink more water

While alcoholic beverages should be avoided, water intake should increase. When dehydrated, the secretion in the nose and soft palate becomes more sticky, which can lead to increased snoring.

Special case

One of the most common causes of snoring is obstructive sleep apnea. This may be the issue if you not only snore but also have any of the following symptoms:

Feel a headache when walking
Frequently wake up coughing or short of breath
Are prone to depression and/or mood swings
Have a peculiar neck or nose structure
Feel tired all the time
Experience bedwetting

If you have any of these symptoms, be sure to undergo diagnosis with a doctor. If apnea is not treated, it can lead to metabolic disorders, diabetes mellitus, cardiovascular diseases and chronic pathologies of the respiratory tract.

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