How to Stop Snoring: A Guide to Nasal Breathing

Snoring affects millions of people and can disrupt sleep and health. The good news? Nasal breathing, simple exercises, and lifestyle changes can significantly reduce snoring. Here’s how you can start improving your sleep tonight:

• Switch to Nasal Breathing: It filters air, boosts oxygen intake, and keeps airways clear.
• Try Breathing Exercises: Strengthen airway muscles with daily tongue and nasal exercises.
• Adjust Sleep Positions: Sleep on your side to keep airways open.
• Use Anti-Snoring Tools: Nasal strips, dilators, or mouth tape can help.
• Clear Nasal Passages: Use nasal rinses, manage allergies, and improve bedroom air quality.
• Adopt Healthy Habits: Stay hydrated, eat lighter evening meals, and maintain a healthy weight.

Quick Comparison of Anti-Snoring Tools

Product Type	How It Works	Best For	Average Cost
Nasal Strips	Widens nostrils externally	Nasal congestion	$17-25
Internal Dilators	Keeps nostrils open internally	Narrow nasal passages	$18-30
Mouth Tape	Keeps mouth closed during sleep	Mouth breathing	$40-55
MAD Devices	Adjusts jaw to open airway	Throat-based snoring	$70-150

Start by focusing on nasal breathing, trying simple tools, and making small daily changes for better sleep and reduced snoring.

Exercises for Sleep Apnea, Snoring, and Sinus Pressure: Addressing the Nose, Throat & Tongue

How to Start Nasal Breathing

These methods can help you develop better breathing habits while you sleep.

Simple Nose Breathing Exercises

Myofunctional exercises can strengthen airway muscles, encouraging nasal breathing and helping to clear airways for improved sleep . Try these exercises three times a day for three months to reduce snoring:

• Tongue Positioning Exercises
  • Slide your tongue from the tip against your upper front teeth to the roof of your mouth 5–10 times.
  • Press your tongue upward against the roof of your mouth and hold for 10 seconds (5 reps).
  • Place the tip of your tongue against your lower front teeth while flattening the back of your tongue against the floor of your mouth; hold for 10 seconds (5 reps).
• Breathing Practice
  • Close one nostril and exhale gently through the other.
  • Switch sides and repeat 10 times.
  • Perform 2–3 rounds daily.

These exercises help build strength and prepare you to adjust your sleep position for better nasal breathing.

Best Sleep Positions

Studies suggest that sleeping on your side can improve airflow, while lying on your back may increase snoring risk .

Position	Effect on Breathing	Tips for Improvement
Side Sleeping	Helps keep airways open	Use firm pillows to keep your head and neck aligned.
Back Sleeping	May lead to snoring	Try to avoid this position if possible.

To prevent rolling onto your back, wear a t-shirt with a tennis ball placed in a reversed pocket. This simple trick can discourage back sleeping .

While adjusting your sleep position is helpful, external tools can also support nasal breathing.

Nasal Strips and Breathing Aids

External devices can make the transition to nasal breathing easier:

• Nasal Strips
  • Clean and dry your nose before applying.
  • Place the strip just above your nostrils.
  • Remove gently with warm water to avoid skin irritation .
• Internal Nasal Dilators
  • Insert these small devices into your nostrils to improve airflow and enhance sleep quality .

These tools can provide additional support as you work toward healthier breathing habits.

Keep Your Nasal Airways Clear

Keeping your nasal passages clear is crucial for smooth breathing while you sleep. This step builds on earlier tips to encourage consistent nasal breathing. Here’s how you can maintain clear airways and improve your sleep quality.

Nasal Rinse Methods

Using a nasal rinse can help flush out allergens, germs, and mucus that may block your airways. Dr. Rowan highlights its importance, saying, "It augments the basic functioning of the nose" .

Here’s a quick comparison of popular nasal irrigation tools:

Irrigation Device	Features	Ideal For
Neti Pot	Gentle, gravity-fed flow	Beginners or those with sensitive sinuses
Squeeze Bottle	Offers controlled pressure	Those needing a deeper cleanse
Motorized Kit	Provides a steady flow	People who prefer an automated option

When preparing your saline solution, use distilled, boiled, or filtered water at room temperature. To use, tilt your head sideways over a sink, breathe through your mouth, and rinse. Always clean the device thoroughly after each use.

Allergy and Sinus Solutions

Allergies can lead to nasal congestion, which often worsens snoring. Around 18 million American adults experience hay fever or allergic rhinitis . Dr. Jordan S. Josephson, a Manhattan ENT specialist, explains, "Allergies are a fairly common reason for sinus problems" .

Here are some tips to ease sinus issues:

• Stay hydrated: Drinking enough water keeps your nasal passages moist and helps reduce congestion .
• Try nasal breathing exercises: These can alleviate symptoms of allergic rhinitis .
• Time your treatments: Use a nasal rinse before applying other medications to improve their effectiveness .
• Avoid irritants: Steer clear of cigarette smoke, strong cleaning products, and hairsprays that can irritate your sinuses .

Bedroom Air Quality Tips

The air quality in your bedroom has a big impact on how well you can breathe at night. Surprisingly, indoor air can be up to five times more polluted than outdoor air . Aim to keep your bedroom temperature between 16–18°C (60–65°F) and humidity levels at 30–50%, with good air circulation.

Dr. Nicholas BuSaba, Associate Professor of Otolaryngology at Harvard Medical School, warns, "Most of the things that cause problems are odorless, so, in many cases there's nothing to alert you to the problem" .

Here’s how to improve your bedroom’s air quality:

• Ventilate properly: Open windows daily to lower CO₂ levels, which can be 3–5 times higher in closed rooms . If opening windows isn’t an option, use fans or air conditioning.
• Control humidity: Use a humidifier or dehumidifier as needed and monitor levels to avoid mold growth.
• Reduce allergens: Use dust mite–proof covers on your bedding and have your air ducts professionally cleaned to remove trapped particles . Adding an air purifier with activated charcoal filters can also help reduce irritants .

sbb-itb-07d47b3

Daily Habits That Help Stop Snoring

Making small, consistent changes to your daily routine can help reduce snoring and improve how you breathe at night. Let’s dive into some practical tips.

Food and Water Choices

What you eat and drink plays a big role in how well you breathe while sleeping. For example, dehydration can make the mucus in your nose and soft palate thicker, which might cause snoring .

Here’s a quick breakdown of what to avoid and what to try instead:

Category	Foods to Avoid	Better Alternatives
Dairy	Milk, cheese, yogurt at night	Almond milk, rice milk
Beverages	Alcohol, caffeine	Water, herbal tea
Evening Meals	Heavy, late-night dinners	Light meals 3+ hours before bed

To keep your nasal passages clear:

• Drink plenty of water and eat hydrating foods throughout the day.
• Opt for smaller, lighter dinners at least three hours before bedtime.
• Use a phone app to track your water intake if needed.

Certain foods can cause inflammation or mucus buildup, which might block your airways and worsen snoring . Pairing these dietary adjustments with regular physical activity can further support better breathing.

Physical Activity and Weight

Staying active is another key to reducing snoring. Studies show that specific exercises for the mouth and throat can cut snoring by as much as 59% .

Here’s how to make physical activity part of your routine:

• Daily Exercise: Spend 30 minutes on moderate activities like walking, swimming, or cycling. These activities can help open up your nasal airways and reduce resistance .
• Breathing Exercises: Add exercises that target your mouth and throat muscles. Doing these regularly, especially before bed, can strengthen the muscles that support your breathing.
• Weight Management: Losing even a small amount of weight can improve breathing. Experts often recommend weight loss as a top strategy for addressing snoring . Focus on steady, sustainable changes rather than quick fixes.

These simple habits work well alongside other strategies to keep your airways clear and improve sleep quality.

Anti-Snoring Products Guide

Finding the right product can make a big difference in maintaining better nasal breathing and reducing snoring. Let’s explore some popular options and how they work.

Strips, Dilators, and Mouth Tape

There are several products designed to improve nasal breathing, each catering to specific needs. Here's a quick breakdown:

Product Type	How It Works	Best For	Average Cost
Nasal Strips	Adhesive strips that widen nostrils externally	Nasal congestion	$17-25
Internal Dilators	Devices inserted to keep nostrils open	Narrow nasal passages	$18-30
Mouth Tape	Adhesive that gently keeps the mouth closed	Mouth breathing	$40-55
MAD Devices	Adjusts the lower jaw to keep the airway open	Back-of-throat snoring	$70-150

Each product offers a different experience and level of effectiveness. For example, nasal dilators might feel odd initially but are often unnoticeable after a few moments.

"Internal nasal dilators may feel super weird for the first 30 seconds or so"

When deciding which product to try, consider these factors:

• Breathing Pattern: Mouth breathers might benefit most from mouth tape, while nasal strips or dilators are better for those with nasal congestion.
• Comfort: External strips are less intrusive than internal dilators but may not work as well for everyone .
• Health Concerns: Dr. David Rosen emphasizes, "Before considering a trial of nasal strips, a snorer needs to be screened for obstructive sleep apnea" .

For those seeking more tailored solutions, some brands provide advanced systems combining multiple products.

Solid8 Sleep Products Review

Solid8 offers mouth tape made with hypoallergenic, CPAP-friendly material that works well even for individuals with facial hair. A 30-day supply starts at $55, with discounts for extended subscriptions.

Their nasal strips pair with the mouth tape to further improve airflow. These strips are also made from hypoallergenic materials and are priced at $40 per month.

Using these products alongside daily breathing exercises and healthy habits can help you achieve even better results.

Conclusion: Steps to Better Sleep

Your nightly routine can make a big difference in how well you sleep. Nasal breathing, for example, can improve sleep quality and even help with snoring. Dr. J. Michael King explains:

"The nasal lining is designed for filtering, warming, and moisturizing the air as it comes into your nose and nasal passages... When you breathe through your mouth, you bypass all of the benefits your nose provides from an air intake standpoint"

Adding breathing exercises to your day can also help. Aim for 8–30 minutes of practice spread throughout the day :

Time of Day	Activity	Duration
Morning	Tongue and throat exercises	10 minutes
Afternoon	Nasal breathing practice	10 minutes
Evening	Pre-sleep breathing routine	10 minutes

Pairing these exercises with breathing aids can boost your results. One user shared their experience:

"With nose breathing, I wake up feeling 10x more rested and even if I feel tired during the day, I hardly ever yawn anymore. Plus I have noticed my ability to process air during aerobic activity to improve 100 fold! I just ran a 5k the other day entirely with nose breathing only and finished in the top 5 of over 50"

Brian MacKenzie also highlights the connection between breath and mental clarity:

"To desire a mind that remains curious and can see the beauty in any experience is true freedom. Our breath is the direct link to a calm, clear mind and body."

To get started, follow these tips:

• Focus on nostril breathing exercises.
• Include tongue and throat strengthening activities in your routine.
• Try breathing aids like nasal strips or mouth tape.
• Keep your nasal passages clean and clear.
• Adjust your sleep position for better airflow.