Snoring is a common problem that affects nearly 90 million adults. It can cause sleep deprivation and is a warning sign for serious health problems like sleep apnea and snoring.

Lifestyle changes and home remedies can help to stop snoring. These include losing weight, avoiding alcohol and smoking, sleeping on your side, and using a facial steam bowl before bed to open nasal passages.

1. Sleep on your side

Often, sleeping on your side helps to reduce snoring and relieve symptoms of sleep apnea. It may also ease heartburn for people with gastroesophageal reflux disease (GERD).

Sleeping on your back, on the other hand, can cause the tongue and throat muscles to collapse into the back of the throat, creating a vibration that causes snoring. This position can also make a person more likely to have obstructive sleep apnea, which can lead to waking up multiple times during the night to gasp for air.

To sleep comfortably on your side, a pillow should be placed behind your head so that it can support the natural curvature of the spine. It is also recommended to tuck a pillow between your knees to reduce stress on the hips and lower back.

2. Exercise your tongue and throat

A clogged nose, enlarged tonsils and a throat that’s too narrow all contribute to snoring. Lifestyle changes like losing weight, avoiding alcohol, and getting regular exercise help, but if your snoring is severe or recurs often, talk to your PCP. They can refer you for a home or overnight sleep study to diagnose obstructive sleep apnea.

Loud snoring can be a sign of obstructive sleep apnea, a potentially serious sleep disorder characterized by pauses or shallow breaths during sleep. In some cases, your doctor may recommend a continuous positive airway pressure (CPAP) machine that blows pressurized air into the nose or mouth during sleep to keep the airway open; nasal dilator strips; oral appliances; or laser-assisted uvulopalatopharyngoplasty, which reduces tissue in the back of the throat to increase airflow.

3. Avoid alcohol

A good night’s sleep is crucial for our health and wellbeing. If your snoring is affecting you or your partner, talk to a sleep specialist about treatment options that can help you both get more restful nights of sleep.

Drinking alcohol before sleeping relaxes throat muscles, causing them to vibrate when breathing in, which can lead to snoring. Avoiding alcohol or using sedatives at bedtime may reduce or eliminate snoring.

Maintaining a healthy weight can also help to reduce snoring. When you lose weight, the tongue and soft tissue in the throat shrink and the airway becomes wider. In addition, allergy medications can reduce snoring by preventing nasal congestion. Quitting smoking can also improve snoring by helping to open the nasal passages.

4. Avoid smoking

Smoking causes nasal congestion and slackens muscles in the throat. It also increases inflammation in the airways and lungs. This can contribute to snoring. Quitting smoking is one of the most important things you can do for your health.

Snoring may be a sign of obstructive sleep apnea, a serious condition that affects the quality of your sleep and that of your partner. If you are exhausted during the day, snore loudly, or choke or gasp during sleep, talk to your PCP about getting a sleep study.

Lifestyle changes, including adjusting sleeping positions and avoiding alcohol before sleep, can help reduce snoring. Other treatments include nasal strips, an oral appliance or laser-assisted uvulopalatoplasty (LAUP), which shrinks tissue in the soft palate to improve airflow.

5. Try a facial steam bowl

It’s important to find a way to get your partner to sleep better so you both can improve your quality of life. If the snoring continues to be an issue, consider asking them to sleep in another room if possible or even moving your bed to a different spot within the bedroom.

Also, make sure to avoid dairy or spicy foods close to bedtime as they can irritate your nasal passages. Drinking water before sleeping is always a good idea as well, especially since dehydration can contribute to snoring.

According to Ayurveda, an ancient practice from India, lubricating your nostrils with sesame oil or ghee can help silence snoring. It’s also recommended to sleep on your side, quit smoking and exercise regularly as part of a healthy lifestyle.