It’s been estimated that up to 50 percent of the US population snores at one time or another, it’s been shown to disrupt the sleep of 90 million American adults and their partners.

The good news is that lifestyle changes and medical advances can minimize Snoring. Here’s how.

Skip Alcohol Before bedtime

Skip the consumption of alcoholic beverages before bedtime, because alcohol can make snoring worse by relaxing the muscles in your airway, which makes breathing harder and the effort to breathe louder.

Lose Weight

The heavier you get, the more suction is needed to inhale. The extra suction causes swelling and vibration in the back of the throat, uvula, and palate. Losing even just a few pounds can help reduce snoring.

Sleep with a Ball

If you snore mostly when on your back, sew a tennis ball on the mid-back of a tight pajama top (put it in an old shirt pocket and sew it on). The discomfort forces you to roll over and sleep on your side without waking you up.


Researchers at the University of Exeter in England found that people snored significantly less once they had started singing for 20 minutes a day for three months. Singing may help by firming up flabby muscles in the upper airways.