7 Easy Fixes for Snoring

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Snoring is a common issue that can disrupt sleep and affect the quality of life for both the snorer and their bed partner. Fortunately, there are several easy and effective ways to reduce or eliminate snoring. Here are seven simple fixes backed by research.

1. Use Essential Oils

Essential oils have been shown to significantly reduce snoring. A double-blind study found that snoring was notably decreased in volunteers who used an essential oil spray or gargle formulation. The essential oils likely work by reducing inflammation and opening up the airways1.

2. Lose Weight

Weight loss can have a significant impact on snoring. A study involving asymptomatic men who snore heavily found that those who lost weight experienced a substantial reduction in the number of snores per hour. The combination of weight loss, sleeping on one’s side, and using a nasal decongestant was particularly effective2 4.

3. Sleep on Your Side

Sleeping on your side rather than your back can help reduce snoring. A study showed that using a pillow to change the head position to a lateral (side) position significantly reduced snoring severity. This method was well-tolerated by participants and led to both subjective and objective improvements in snoring5.

4. Try Myofunctional Therapy

Oropharyngeal and tongue exercises, also known as myofunctional therapy, have been shown to reduce snoring. A systematic review and meta-analysis found that these exercises significantly decreased snoring intensity and the time spent snoring during sleep6.

5. Use a Nasal Decongestant

Nasal decongestants can help open up the nasal passages, making it easier to breathe and reducing snoring. Combining a nasal decongestant with other methods like weight loss and sleeping on your side can be particularly effective2.

6. Sew a Marble into Your Pajamas

A simple and unconventional method to prevent snoring is to sew a small marble into the back of your pajama top. This technique encourages the snorer to sleep on their side, as rolling onto the back becomes uncomfortable. This method has been suggested as an effective and low-cost solution7.

7. Use Continuous Positive Airway Pressure (CPAP)

For more severe cases of snoring, especially those associated with sleep apnea, using a CPAP machine can be highly effective. CPAP works by providing a steady stream of air through a mask, keeping the airways open and reducing snoring significantly8.

By trying these easy fixes, you can reduce or even eliminate snoring, leading to better sleep and improved quality of life for both you and your bed partner.