“I don’t snore.”

That’s what most people who snore say. And it makes sense—they’re asleep. Meanwhile, the person next to them gets a free front-row seat to an all-night construction concert.

Snoring happens when air passes through a narrowed airway, causing the tissues in your throat to vibrate while you sleep. Sometimes it’s just noisy, but if you stop breathing repeatedly or feel exhausted during the day, it could be a sign of sleep apnea.

✅ 10-Second Snoring Checklist

☐ My snoring gets worse when I sleep on my back.
☐ I snore much louder after drinking alcohol.
☐ I often wake up with a dry mouth.
☐ My nose is frequently congested.
☐ Someone has told me I stop breathing during sleep.
☐ I’m sleepy during the day even after a full night’s sleep.

If you checked several boxes, your throat may be hosting its own nightly concert.

1. Sleep on Your Side

Sleeping on your back allows your tongue and throat tissues to fall backward, narrowing your airway. Sleeping on your side helps keep the airway more open. If you keep rolling onto your back, try placing a body pillow behind you.

2. Skip Alcohol Before Bed

Alcohol doesn’t just relax you—it relaxes your throat muscles too. Those muscles may become too loose, making snoring worse. Avoid drinking for several hours before bedtime if possible.

3. Clear a Stuffy Nose

When your nose is blocked, you’re more likely to breathe through your mouth, which can increase snoring. A warm shower, saline nasal spray, or keeping your bedroom comfortably humid may help. If congestion is persistent, it’s worth finding the underlying cause.

4. Check Your Pillow Height

A pillow that’s too high can bend your neck forward, while one that’s too low may not provide enough support. Aim for a pillow that keeps your head and neck in a neutral position. Taller isn’t always better.

5. Manage Your Weight Gradually

Extra weight around the neck can narrow the airway and contribute to snoring. Small, sustainable habits like walking regularly, cutting back on late-night snacks, and eating balanced meals can make a difference over time.

6. Keep a Consistent Sleep Schedule

Being overly tired can cause your throat muscles to relax even more during sleep, making snoring louder. Going to bed and waking up at the same time each day helps support better sleep quality.

7. Don’t Ignore Breathing Pauses

If your snoring is accompanied by pauses in breathing, gasping for air, morning headaches, or excessive daytime sleepiness, don’t brush it off as “just snoring.” Talk with a healthcare professional. A sleep study, oral appliance, or CPAP therapy may be recommended if sleep apnea is suspected.

🌙 Try These 3 Things Tonight

• Sleep on your side.
• Avoid alcohol before bed.
• Make sure your nose isn’t blocked.

You may not eliminate snoring overnight, but small changes can make your bedroom a much quieter place. And your sleep partner will probably appreciate the peace and quiet, too.