8 Ways to Stop Snoring and Get Better Sleep

Sawing logs. Calling hogs. Grinding gravel. Raking the coals. Whatever you call it, snoring sabotages a good night’s slumber for everyone.

Researchers at John Hopkins Medicine estimate that 45 percent of adults snore at least some of the time, while 25 percent snore regularly. But these nocturnal noises are more than just a nuisance, they can damage relationships and may lead to health problems down the line.

How to Stop Snoring

Snoring is essentially the sound of obstructed breathing. As you fall asleep, the muscles and tissue in your throat relax and go limp. When you inhale, the air is forced through these softer, narrower airways with greater resistance, causing them to vibrate loudly. This produces the unmistakable “snoring” sound we’re all too familiar with.

Although you should always consult with your doctor to rule out any potential health causes, there are certain things you can start doing now to snore less and sleep more.

1. Lose Weight

If you’re packing a few extra pounds, getting your weight down has very few downsides. Not only will you look and feel better, but you’ll sleep better too.

There’s a long-established link between obesity and sleep quality. Excess weight puts pressure on the muscles in your neck that help you breathe, closing up your airways and restricting airflow. This leads to disrupted sleep and—you guessed it—snoring. A healthier diet and a regular exercise routine will help you breathe easier during the day, and quieter at night.

2. Don’t Drink Alcohol Before Bedtime

Kicking back with your favorite beverage at the end of the day might help you unwind, but it won’t help you get a restful night’s sleep. Alcohol is a potent muscle relaxant—and that includes the muscles around your airways. The reduced airflow and increased respiratory resistance that results make any snoring problem much worse.

To prevent booze-fueled snore-a-thons, pull the plug on happy hour in the final three hours before you hit the hay.

3. Stop Smoking

Smoking is another saboteur of sound slumber. Lighting up irritates the lining of the throat and sinuses, causing swelling in the airway that makes snoring more likely. If you want a quieter night’s sleep, it’s best to stub it out.

4. Keep a Clean Environment

Can’t remember the last time you changed your sheets or vacuumed your bedroom carpet? Everyday household irritants, like dust, dander, pollen, and mildew set off swelling and congestion in your nasal tissue and throat. This constricts the airways and leads to the noisy nocturnal noises your bedmate dreads.

A cleaner environment = cleaner indoor air. If you want a better night’s sleep, keep a clean living space.

If you’re sensitive to allergens, popping an antihistamine before bed can reduce swelling and alleviate nasal congestion. Consider investing in an air purifier and installing a HEPA filter on your AC unit.

5. Set a Regular Sleep Schedule

It’s a vicious cycle: not getting enough shuteye makes snoring worse, and snoring makes it harder to get a good night’s sleep. When you’re exhausted, your body spends more time in deep sleep than usual—and unfortunately, that’s when snoring is most likely to occur.

Regulate your sleep cycles by turning in at the same time each night, and turning off all devices at least an hour before bed.

6. Sleep on Your Side

But it’s not just when you sleep, but how you sleep that matters. Sleeping on your back is the worst position for chronic snorers by far. Gravity causes your tongue and soft tissues in your airways to collapse downward slightly, constricting smooth airflow. Sleep specialists recommend sleeping on your side to prevent this.

7. Elevate Your Head without Restricting Your Airway

You should also find a way to keep your head in an elevated position all night long to keep your airways as open as possible. Although pillows and wedges can provide a temporary fix, it’s important to raise the whole mattress or you might risk straining your neck and back.

8. Get an Adjustable Bed

Your sleep position might be an easy way to snore-proof your slumber, but staying in that position from the moment you fall asleep to the minute your alarm goes off is another story. This is where an adjustable bed and specialized mattress come in to save the day—and night.

Here are 3 adjustable bases to help you or your partner to stop snoring.

TEMPUR-Ergo® Smart Base

The TEMPUR-Ergo® Smart Base adjustable bed uses Sleeptracker®-AI technology to sense snoring and responds by adjusting the bed automatically so you don’t have to. This fully integrated system offers personalized sleep analytics plus coaching. In the morning, each sleeper receives a sleep report and rating for insight into overall sleep quality, including time spent in each sleep stage. The base is also smart home compatible and can be controlled with simple voice commands to adjust position and provide daily sleep reports and tips.

Beautyrest Black Luxury Adjustable Base

This luxury adjustable base gives you the luxurious (and snore-free) sleep you deserve with the touch of a button. With four preset positions, you can adjust both the head and foot of your mattress with the wireless remote included. The Zero-G® preset mimics weightless support to keep your spine aligned all night long, while the whisper-quiet dual massage helps you drift to sleep. And, with smart home connectivity for added convenience, you can control the base with your preferred smart device.

Serta Motion Essentials Adjustable Base

The Serta Motion Essentials Adjustable Base takes your mattress to the next level (literally). Easily adjust the head and foot with the easy-to-use wireless remote. The base also offers three-speed massage capabilities to ease tension in your neck as you fall asleep. If you want to power up your devices, this base has got you covered with handy USB charging outlets. Happy with the bed you’ve got? This base will fit right into any existing bed frame for ultimate comfort and convenience.

Adjustable Mattresses

Not every mattress is suitable for an adjustable base. Here are some suggestions for mattresses that harmonize perfectly with an adjustable base.

TEMPUR-breeze°

This temperature-controlled mattress helps you keep your chill all night long. Studies have shown that a cooler sleep environment makes falling asleep and staying asleep a snap. The TEMPUR-breeze° is one of Tempur-Pedic’s top-selling mattress models.

Serta Arctic

The Serta Arctic uses the exclusive Reactex® System which provides 15x better cooling power for a mattress that gives you a comfortable sleep all year round. The heat-absorbing layer keeps you cool even on the hottest nights.

Sealy Hybrid

Last, but not least, the Sealy Hybrid uses the exclusive Carbon Fiber Memory Foam to channel heat away from your body and provide exceptional back and neck support. The advanced 1025 iComfort® Hybrid Support™ System with BestEdge® Foam Encasement conforms to every contour of your body to provide support for a night of easy, breezy sleep.

Adjustable Beds in Las Vegas & St. George

Let’s face it, snoring makes falling (and staying) asleep a chore. The good news is, it doesn’t have to be. With a few lifestyle changes and an adjustable bed with a top-quality mattress, you can rest assured that sounder, snore-less sleep is right within reach. Visit a Best Mattress store in Las Vegas, Mesquite, or St. Gorge today and experience the wonders of an adjustable bed for yourself.