Natural Ways to Prevent Snoring and Sleep More Soundly

Snoring is common, but that doesn’t make it any less disruptive. It can turn a peaceful night into a noisy one, especially for anyone sharing a bed or a room. The sound usually comes from air struggling to pass through narrowed passages in the throat or nose during sleep. While there are medical solutions for certain cases, many people may find improvements through everyday, non-medicated approaches.

This guide focuses on simple, practical changes that don’t require devices or prescriptions. These steps may not work for everyone, but they can offer a helpful starting point for reducing snoring in a natural way.

Lifestyle Habits That May Help Reduce Snoring

Adjusting daily routines can build a better foundation for quieter nights. These small changes often support overall health and may make a difference for some people.

1. Shift Sleep Position

Sleeping on the back may cause the tongue and soft palate to relax toward the throat, which can narrow the airway. Side sleeping tends to help keep the airway more open. To stay in this position all night, some people use a body pillow or attach a soft object to the back of sleepwear to prevent rolling over.

2. Stay Hydrated

Staying hydrated supports healthy mucous membranes, which may reduce airway irritation, but there is no direct evidence that it prevents snoring.

3. Maintain a Healthy Weight

Carrying excess weight, particularly around the neck, can put pressure on the airway and potentially increase the chance of snoring. Even small reductions in weight may help reduce that pressure and support clearer breathing during sleep.

4. Avoid Alcohol and Sedatives Before Bed

Alcohol and sedatives tend to relax the muscles in the throat. This extra relaxation can narrow the airway, increasing the likelihood of snoring. Avoiding these substances a few hours before sleep may lead to more stable breathing at night.

5. Establish a Consistent Sleep Routine

Going to bed and waking up at the same time each day helps regulate the body’s natural rhythm. A consistent routine can reduce overtiredness, which may cause deeper relaxation of throat muscles and more noticeable snoring.

Environmental Adjustments That Can Support Better Breathing

The sleep environment plays a role in how easily someone can breathe at night. A few simple adjustments may offer some relief.

6. Use a Humidifier

Dry air can irritate the tissues in the nose and throat. While it may not directly cause snoring, it can make existing airway sensitivity worse. A humidifier adds moisture to the air, which may help ease breathing and reduce irritation for some people.

7. Keep the Bedroom Clean

Allergens like dust or pet dander can lead to nasal congestion, making it harder to breathe freely through the nose. Keeping bedding clean, vacuuming regularly, and limiting pet access to the bedroom can help create a clearer breathing space.

8. Elevate the Head of the Bed

Raising the head slightly with an extra pillow or using a wedge-shaped support can help reduce the collapse of soft tissues during sleep. This small incline may make it easier to breathe by helping keep the airway more open.

Simple Techniques to Support Breathing and Muscle Strength

Certain techniques may help improve airflow or tone the muscles involved in breathing. These are not guaranteed solutions but may be worth trying over time.

Try Breathing or Throat Exercises

Breathing or throat exercises, like singing or specific tongue movements, may reduce mild snoring or mild to moderate sleep apnea when practiced consistently for at least 10 minutes daily over three months, though results vary.

Use Steam to Open Nasal Passages

Breathing in steam before bedtime can help ease nasal congestion. A warm shower or bowl of hot water with a towel overhead can help loosen mucus and clear the nose. This is especially helpful when snoring is linked to temporary congestion from colds or allergies.

Consider Nasal Strips or Dilators

For those who snore through the nose, nasal strips or internal dilators can help. These tools gently expand the external nasal valve area, which may support easier nasal breathing for some people.

Look at Food Choices

Some people report that foods like dairy or heavy evening meals seem to worsen snoring, possibly due to individual sensitivities, but no direct link to congestion or inflammation has been established. Keeping track of how food affects snoring may help guide small dietary changes.

When Natural Approaches Might Not Be Enough

Natural strategies can be helpful, but they don’t always resolve the problem completely. If snoring is loud, frequent, or comes with gasping or choking during the night, it could be a sign of something more serious. These symptoms are sometimes associated with a condition known as obstructive sleep apnea. Only a healthcare provider can evaluate and determine what’s going on. It’s important to speak with a healthcare provider for further evaluation and guidance in those cases.

For anyone affected by the sound of snoring, especially partners or light sleepers, some people turn to tools that help mask disruptive noise. Audio-based sleep solutions designed for comfort, can make shared sleep spaces more restful. Here is the good ones to try:

Ozlo Sleepbuds®

An amazingly restful and peaceful sleep every night, free from distractions and noise, is the greatest gift you can give!

What are Ozlo Sleepbuds?

Ozlo is a science-driven, one-stop-shop for the best sleep of your life. Unlike other headphones and earbuds, our tiny Sleepbuds® are engineered to be super comfy, even for side sleepers, while blocking out sleep-disrupting sounds.
Sleepbuds® play audio for up to ten hours, letting you enjoy our noise-masking tracks or stream anything you like, including audiobooks, podcasts, white noise, and YouTube.

The Ozlo Difference

At Ozlo, we're dedicated to helping you achieve the best sleep possible through innovative audio solutions. Our company, founded by three former Bose engineers, focuses on creating products that not only help you fall asleep, but stay asleep throughout the night.

Ozlo Sleepbuds® simply don’t feel like other earbuds. Sleepbuds stay in place even when you toss and turn. The tiny earbuds, with their comfortable silicone tips and anchor-in-place wings, are designed for all-night comfort, no matter your sleeping position. Sleep on your back, side, or whatever works for you, and Ozlo Sleepbuds® will remain in place throughout the night.

Key Highlights

• Founded by three former Bose engineers with extensive experience in audio tech
• Sleepbuds® actively mask unwanted sounds like snoring, traffic, and environmental noises with calming, science-backed audio.
• Ultra-soft silicone tips designed to support every sleeping position, ensuring a secure and comfortable fit.
• Up to 10 hours of continuous use with extra charges from the Smart Case.
• Built-in biometric and environmental sensors offering personalized sleep reports
• Personal alarm gently wakes you without disturbing your partner

Learn More

Conclusion

Snoring doesn’t always signal a major issue, but it can affect sleep quality and comfort. For many people, simple adjustments, like sleeping on the side, staying hydrated, or keeping the bedroom free of allergens, can help reduce the noise. And when natural options don’t work or symptoms become more severe, checking in with a specialist ensures that no important signs are being missed.

FAQs