How To Minimise Snoring And Sleep Better



How often do you snore? If you don’t want to wake up your partner or disturb your sleeping children, then you should try to minimise snoring. In this article, I’ll show you how to stop snoring naturally.

Snoring is a common problem that affects millions of people worldwide. Snoring occurs when air passes through narrow passages in the nose and throat during sleep. This causes vibrations that cause the soft palate (the tissue at the back of the mouth) to vibrate, causing vibration in the surrounding tissues. The vibrations create noise that sounds similar to a truck driving over gravel.

There are several ways to treat snoring. One of them is to change your lifestyle. For example, you can eat less spicy foods, drink less alcohol, and quit smoking. Another way to reduce snoring is to wear nasal strips. These strips are designed to prevent the passage of air through the nostrils. Nasal strips may also be used as an alternative treatment for snorers who have tried other methods without success.

Avoid Alcohol

Alcohol is one of the main reasons why people get into trouble with their snoring. It relaxes muscles in the throat, which makes it easier for air to pass through. When you drink alcohol before bedtime, it will make it more difficult for you to breathe while you’re asleep. So if you want to avoid snoring, stay away from alcohol. 

Quit Smoking

Smoking damages blood vessels and increases mucus production. Both of these factors contribute to snoring. Quitting smoking will help you to breathe better, so you won’t snore as much.

Eat Less Spicy Foods

Spicy food contains capsaicin, which stimulates nerves in the sinuses and nasal cavity. Capsaicin can irritate the sinuses and lead to inflammation. This irritation can cause snoring.

Drink More Water

Water helps keep your body cool, which reduces swelling in the throat and nasal area. Swelling can block the ways of air and cause snoring. Drinking plenty of water will help you to breathe easily and not snore.

Use Nasal Strips

Nasal strips are thin pieces of plastic that fit inside the nostril. They work by keeping the nostrils closed. Nasal strips are available over-the-counter and they come in different sizes. You can use them overnight or apply them throughout the day.

Take Medications

If you’ve been diagnosed with obstructive sleep apnea, you might need to take medications to control your breathing. Your doctor may recommend using a CPAP machine. However, some people find that nasal strips are effective enough on their own.

Try Other Methods

If none of the above treatments works, there are other options. Some people report that applying ice packs to the face can help. Others say that drinking hot tea helps them fall asleep faster. Still, others claim that taking a warm shower before going to bed can help them fall asleep quickly.

See A Doctor

If all else fails, see a doctor about your snoring. There are many things that could be causing your snoring. Your doctor may prescribe medication or refer you to a specialist. 

Get Plenty Of Sleep

Getting enough restful sleep is important for overall health. If you don’t get sufficient sleep, you’ll feel tired during the day. And when you do go to sleep at night, you’ll wake up feeling groggy. That’s because you didn’t give yourself time to fully recover after waking up. Also, to get proper sleep you need to set up proper room temperature as room temperature plays an important role in getting you proper sleep.


Exercise is another thing that can help you to stop snoring. Regular exercise improves circulation and strengthens the neck and back muscles. This helps to improve airflow in the nose and throat.

Lose Weight

Losing weight can also reduce snoring. Fatty tissue in the nose tends to stick together and create clumps that block the airway. By losing weight, you’ll have less fat around your sinuses and mouth.

Avoid Sleeping In The Car

Sleeping in the car is dangerous. Not only does it increase the risk of having an accident, but it can also cause serious injuries. Sleeping in the car puts pressure on your head and neck. That’s why sleeping in the car isn’t recommended. Instead, try to stay out of the car if possible.

Don’t Snort Drugs

Drugs like cocaine, heroin, and marijuana can make you more likely to snore. These drugs relax the muscles

Try Sleeping On Your Side

Sleeping on your back will cause your tongue to fall back into your throat, leading to snoring. Avoid sleeping on your back to avoid this problem, and try to sleep on your side. A body pillow can help you keep your head in a neutral position and prevent snoring. This will help you prepare for an all-nighter. Smoking is also a big culprit. Cigarette smoke irritates the throat and causes inflammation, which leads to snoring.

Elevate Your Head

Another effective way to minimise snoring is to elevate your head. By elevating your head, you will be able to breathe more easily. Additionally, this will help to push your jaw and tongue forward, which will make snoring less loud. To achieve this, you can place a foam wedge or rolled-up towels under the mattress. This will help to prevent your snoring to a minimum. You should remember that the use of pillows can break the communication between you and your partner, so it is recommended that you avoid them. 


Snoring can be more than just a nuisance to your partner it can actually lead to some serious health problems. By using the tips we’ve outlined in this post, you can take steps towards minimizing your snoring and improving the quality of your sleep. If you continue having trouble sleeping soundly through the night, be sure to consult with a doctor about potential treatment options. Thanks for following along on our journey to better sleep!