Is snoring keeping you awake? Try these simple tips.
Snoring is common, but it can interrupt sleep for the person who snores and their partner.
To help reduce snoring, try raising your head, changing your sleep position, supporting healthy habits and talking with a doctor if snoring continues. Sleep Number solutions, including Partner Snore™ technology, may also help you and your partner sleep more comfortably.
1. Raise your head while you sleep
Use a wedge pillow or adjustable base to gently raise your head. This may help open your airway and make breathing easier. Partner Snore™ technology lets you raise your partner's head with the touch of a button, even while they are asleep. It is available on select Split King and FlexTop® King Sleep Number smart beds with a FlexFit® adjustable base.
2. Try a different sleep position
Sleeping on your back may make snoring worse. Try sleeping on your side or stomach to see what works for you. A supportive pillow can also help keep your head and neck in a comfortable position. Take the pillow quiz to find an option that fits your sleep style.
3. Build healthy sleep habits
Regular movement, balanced nutrition and a healthy weight may help reduce snoring. Alcohol, sedatives and some muscle relaxants can make snoring worse, especially near bedtime. Congestion from allergies or a cold may also affect breathing. Talk with a health care professional before changing any medicine.
4. Know when to talk to a doctor about snoring
Ongoing or loud snoring can be a sign of obstructive sleep apnea or another health condition. Talk with a doctor if snoring continues, if breathing stops during sleep, or if you often feel very tired during the day. A health care professional can review your symptoms and recommend next steps. If you sleep next to someone who snores, read 9 ways to cope with a snoring spouse for more practical tips.