You can’t tell if you’re snoring. Your partner can. And if you’ve been banished to the couch or woken up to an elbow in the ribs, you’ve got a problem worth fixing.
The good news? Snoring isn’t one of those things you just have to live with.
1. Alter The Way You Sleep
Sleep on your side or prop your neck up with a pillow or two. Just don’t sleep flat on your back (face up or face down). Back sleeping lets your throat muscles relax in ways that block airflow.
If you’re a restless sleeper who moves around at night, side sleeping is harder to maintain. But even managing it for part of the night can cut down the noise.
2. Stop With The Smoke!
Smoking irritates your airways and makes them swell, which restricts breathing and causes snoring. Quit, and you’ll breathe quieter. You’ll also, you know, not die of lung cancer.
If your partner’s the one snoring and they smoke, this is the method to push hardest.
3. No Alcohol Before Bed
Alcohol relaxes your muscles. All of them. Including the ones in your throat that need to stay firm enough to keep your airway open. That’s why drunk people snore louder (and why cartoon characters snore next to empty bottles).
If you want a drink or two before bed, chase it with a cup of water or hot green tea. Hydration helps keep throat tissues from getting too slack.
