Snoring – one of the most common side effects associated with sleeping – takes hold every single night. Whether suffering from sleep apnea, resting next to someone who saws logs all night, or even waking oneself with the loud jarring noises, snoring can put a serious pause in sleeping patterns. While some can get used to the ongoing sounds, others aren’t quite as lucky. As an almost rule, they’re woken each night by the noises emanated from irregular throat vibrations.

Specialists often have cures for chronic snorers, as well as medicines or equipment to help reduce the nightly symptoms. This is especially true for those diagnosed with sleep apnea, which has been known to cause record-loud snoring patterns. And while it’s always important to check with the doctor before making massive lifestyle changes, there are also at-home cures that can help reduce the effects of snoring. Whether a cold-only sufferer or one who coughs and roars every single night, look to these easy bedtime remedies for a silent night of sleep.

To Avoid Snoring:

Change your Sleeping Position

Oftentimes snorers are loudest when lying on their back. If this is a regular occurrence, try rolling on your stomach or side. Because this changes the way the throat is aligned, it can greatly reduce the amount of movement (and therefore noise) that can take place during deep-sleep breathing. And if you have to fall asleep on your back, simply roll over after reaching an acceptable amount of relaxation.

Avoid Drinking Before Bed

Not only can drinking before bed decrease the level of sleep you’re able to achieve, it can increase snoring. Because alcohol works to relax your muscles, it also relaxes those within the back of your throat. This means snoring is more likely to occur, even in those who don’t normally do so. For maximum avoidance, stay away from booze four to five hours before bedtime.

Get Regular Sleep

Believe it or not, if you’re too tired when heading to bed, it can affect your sleep quality. Working long hours or staying awake for too long can mean less restful sleep and louder snores throughout the night. Get into a regular relaxation routine to obtain deeper, quieter sleep.

Lose Weight

When overweight, the body has to put more effort into regular breathing patterns. This excess stress can lower the ability to rest. By dropping a few pounds, however, that pressure is reduced along with the noises it makes.

Get New Pillows

By eliminating allergens that can live in one’s bedroom, the chances of snoring can be greatly reduced. This means cleaning out vents, dusting off the ceiling fan, shampooing the carpet, and buying new pillows. Germs and other triggers can often hide in the places closest to us. But by removing them, the body will have an easier time breathing during resting periods.

Drink Plenty of Water

Just by upping your fluid intake each day, there are plenty of health benefits to be had. Skin stays moisturized, the digestive system can work more efficiently, and more. Including the ability to reduce snoring. By keeping the throat and palate moisturized, snoring is less likely to take place.

Open your Nasal Passages

For nose snorers (vs. throat snorers), opening up breathing passages can allow air to move slower, yet more efficiently, through airways. Consider it as a pipe-like situation, the lesser amount of blockage, the easier water – or air – can move through. This can be done with steam, hot showers or baths, nasal strips, safe water rinses, or decongestion medicines (when blockage is caused by a cold). Take on these nose-clearing methods before bed so you can rest easy – and quietly – throughout the night.