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Photo: Marcelo Matarazzo/Unsplash

Do you have a partner who snores? There is nothing more frustrating when you are trying to get a good night's sleep. Here are five quick tips to try and combat snoring for a blissful night full of zzzzzs.

1. Reduce alcohol intake: Alcohol relaxes the upper airway muscles, contributing to snoring. Limiting alcohol consumption can significantly alleviate snoring. If you're prone to snoring, it's advisable to limit your drinks, especially in the evening and close to bedtime.

2. Sleep on your side: The position you sleep in can affect snoring. Sleeping on your back allows gravity to pull the tongue and soft tissues toward the back of the throat, obstructing the airway and leading to snoring. On the other hand, sleeping on your side can help keep the airway open and reduce snoring. You can try using pillows or other aids to encourage side-sleeping and see if it helps alleviate your snoring.

3. Maintain a healthy weight: Excess weight, particularly around the neck area, can put pressure on the airway and increase the likelihood of snoring. Losing weight through a combination of regular exercise and a healthy diet can help reduce snoring. Even a modest weight loss can have a positive impact on snoring and, in some cases, may even eliminate symptoms entirely.

4. Consider a nasal dilator: Nasal dilators are devices designed to improve airflow through the nostrils by opening up the nasal passages. These devices can be particularly beneficial if your snoring is caused by nasal congestion or a deviated septum. One popular nasal dilator is Mute, which has shown promising results in reducing snoring. Clinical trials have reported a 75 percent reduction in snoring among users, with 78 percent experiencing improved breathing during sleep. Nasal dilators are generally safe and easy to use, but it's advisable to consult a healthcare professional for guidance and recommendations.

5. Improve air quality: The quality of the air you breathe can have an impact on snoring. Allergens and pollutants in the air can irritate the nasal passages, leading to congestion and increased snoring. To minimise these irritants, ensure that your bedroom is well-ventilated. Open windows or use a fan to improve airflow. Additionally, using air purifiers with HEPA filters can help remove allergens and pollutants from the air, creating a cleaner and healthier sleep environment.

It's important to note that while these strategies can be effective for many people, they may not work for everyone. Snoring can have various underlying causes, including anatomical factors, sleep apnea, allergies, and more. If your snoring persists despite trying these approaches or if you suspect you may have an underlying sleep disorder, it's essential to consult a healthcare professional.

In addition to these strategies, there are other lifestyle changes that can promote better sleep hygiene and reduce snoring. They include establishing a regular sleep schedule, creating a comfortable sleep environment, avoiding heavy meals and caffeine close to bedtime, and managing stress.

Olivia Arezzolo is one of Australia's leading sleep experts and nasal dilator Mute ambassador. Find out more:



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