Snoring results from a narrowed upper airway during sleep, which causes soft throat tissues to vibrate with airflow. Certain habits before and during sleep can intensify this. Modifying sleep practices can reduce snoring for some individuals.

Sleep on your side instead of your back

According to Very Well Health, sleeping on your back can cause the tongue and soft tissues at the back of the throat to shift backward, narrowing the airway. Air passing through this constricted area creates vibrations and snoring sounds. Frequent snorers should try sleeping on their side. Placing a pillow behind the back can help prevent unconsciously rolling onto the back during the night.

Use an appropriate pillow

Head and neck posture impacts the airway. Both excessively low or high pillows can bend the neck, causing discomfort and affecting airflow. Choose a pillow that properly aligns the head, neck, and spine. This can also alleviate nasal congestion or nighttime reflux for some, thus reducing snoring.

Avoid alcohol close to bedtime

Alcohol significantly relaxes throat muscles, making the airway more prone to narrowing during sleep and increasing snoring. Those who snore frequently should limit alcohol consumption, especially in the period before bedtime. This is an important change to note, as many people mistakenly believe that consuming these drinks leads to better sleep.

Address nasal congestion

When the nose is blocked, sleepers often breathe through their mouth, and airflow through the mouth can cause throat tissues to vibrate, contributing to snoring. If nasal congestion is due to a cold or allergies, one should clean the nose with saline solution and limit exposure to dust, tobacco smoke, or other allergens.

Not eating too much close to bedtime helps reduce snoring. *Photo: Bui Thuy*

Do not eat too close to bedtime

Eating a very large meal just before lying down can increase feelings of fullness and promote reflux in some individuals. Reflux irritates the throat, causing coughing or a feeling of something stuck in the throat, which can worsen sleep and snoring. Everyone should avoid eating excessively right before bed and allow time for the body to digest after dinner, according to Eating Well.

Keep the bedroom clean

Dust, dust mites, and allergens can cause nasal congestion, sneezing, or airway irritation in sensitive individuals. When the nose is blocked, one often breathes through the mouth, which can increase snoring. Blankets, sheets, and pillows should be cleaned regularly, and the bedroom should be kept free of dust and tobacco smoke. If an air conditioner is used, it also needs periodic cleaning to prevent the accumulation of dust and mold.

Not all cases of snoring can be improved by changing sleep position or bedtime. If snoring is very loud, occurs almost every night, and is accompanied by pauses in breathing, gasping, or choking sounds during sleep, medical attention is necessary.

By Le Nguyen (Compiled)