Change your sleeping position
A number of things can cause you to snore, including your sleeping position—specifically, sleeping on your back. “Sleeping on the back is the healthiest position to adopt, but most people have weak jaw muscles, [often] from a soft, high-calorie diet that causes their mouth to open during sleep,” says Anil Rama, MD, Adjunct Clinical Faculty at the Stanford Center for Sleep Sciences and Medicine, Medical Director of Kaiser Permanente’s tertiary sleep medicine laboratory, and author of SHUT UP and Sleep. “When the mouth opens, the lower jaw falls back and constricts the air passageway, and voila—snoring is born. Sleeping on the side prevents this, and hence the snoring is reduced or eliminated.” Using a full-length body pillow can help you sleep on your side. Don’t miss these other doctor-approved secrets for better sleep.
Sleep with a tennis ball
Since sleeping on your back can ratchet up the snoring, this inexpensive trick can help you sleep on your side. “There are devices that can be worn at night to help prevent rolling on your back at night, or you can make your own by sewing a tennis ball into a shirt that you wear to sleep at night,” says Jordan Glicksman, MD, an otolaryngologist (head and neck surgeon) and part-time lecturer at Harvard Medical School. “This encourages people to sleep on their side, as it is hard to sleep [when you’re] uncomfortable.”