7 Harvard-Backed Strategies to Reduce Snoring and Improve Sleep

Snoring not only disrupts the sleep of those who experience it, but also of those who share their space. While often seen as harmless, snoring can be a sign of more serious conditions like sleep apnea. Fortunately, experts at Harvard University have identified effective strategies to address this issue.

Sleep on your side: Sleeping on your back can cause the tongue and soft palate to block the airway. Sleeping on your side helps keep airways open, reducing snoring. Using body pillows can help maintain this position.

Lose weight if needed: Excess fatty tissue around the neck can compress the airway. Even a moderate weight loss can significantly reduce snoring.

Avoid alcohol before bedtime: Alcohol relaxes the throat muscles, which can worsen snoring. It is recommended to avoid alcohol at least three hours before going to bed.

Treat nasal congestion: Nasal obstruction makes breathing difficult and can increase snoring. Using nasal strips, saline rinses, or antihistamines may help.

Quit smoking: Smoking irritates the mucous membranes, causing inflammation and airway blockage. Quitting smoking can improve sleep quality and reduce snoring.

Evaluate for sleep apnea: If snoring is accompanied by breathing pauses or daytime sleepiness, it's essential to consult a specialist. Sleep apnea may require specific treatments such as CPAP devices.

Improve sleep hygiene and environment: Maintaining a regular sleep schedule, reducing noise and light in the bedroom, and keeping the temperature around 64–68°F (18–20°C) can support restful sleep and reduce snoring.

Implementing these strategies can not only reduce snoring but also improve sleep quality and overall health. If snoring persists, it's advisable to seek specialized medical advice.