So, you’re going away for the night and sharing a room with friends but feel worried that you will wake them with your snoring? Try these quick snoring fixes to reduce your chances of giving them an unwelcome nasal serenade.

Sleep on your side

Sleeping on your side improves airflow through your mouth and nose, improving your chances of a silent night. The trick is staying on your side all night, especially if you’re not used to sleeping in this position. Placing a pillow between your legs and hugging another can help to avoid rolling onto your back. Another option is to tuck a pillow behind your back, preventing you from rolling over.

 Avoid too much alcohol

Falling into a deep sleep often leads to snoring and having a few toots before you turn in often results in very restful slumber and relaxed airways. Great for an evening at home where you’ll disturb no one but the cat, but not so cool when your friends will be woken by your cacophony. Stick to non-alcoholic drinks if possible, or alternate at least.

Don’t eat too late

A large meal close to bedtime is a no-no for a snorer. When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing, leading to snoring. Indigestion also contributes to snoring so ensuring you have enough time to properly digest before going to sleep will reduce the chance that you will snore. Obviously, choosing your meal wisely to reduce the chances of having indigestion would also be helpful!

Avoid dairy products

Excess mucous is a contributing factor to snoring. Eating meals high in dairy can leave a layer of mucous in the mouth and throat which narrows the airways and leads to the increased likelihood of snoring. If you’re wanting a quiet night, avoid cheesy, creamy sauces and choose sorbet rather than ice cream for dessert.

Is food and snoring related?

Add onions

Although it won’t do the sweetness of your breath any favours, eating onions can help air to move unobstructed through your respiratory system by acting as an effective natural decongestant. Combine onions with garlic for a double dose of snore-busting goodness. Hopefully, there’ll be a meal option or two on the menu that allow you to have a good dose of these snore-busting ingredients before bed.

Clear your nasal passages before you go to bed

A blocked nose is often the cause of snoring so chat with your GP about a nasal spray to manage hay fever which might be contributing to your snoring. There are some over-the-counter options that you can buy from the local pharmacy, too. A good squirt in each nostril should help to keep your airways unobstructed and reduce the chances that you’ll snore. If you feel a cold coming on, make sure you take a good over-the-counter flu remedy with you and do yourself up before you turn in to reduce your chances of snoring.

Does congestion affects your snoring?

Have a cup of peppermint tea

Peppermint is great at clearing your airways, as it’s a natural decongestant. Having a quick cuppa before you turn off the light will therefore assist in preventing congestion, and snoring. If you don’t have peppermint, try any tea. The boiling water releases steam which is effective in relieving nasal congestion on inhalation while the soothing nature of the herbs can ease irritated nasal passages as well as thin mucous and improve the drainage – all exactly what’s needed to reduce snoring. Add some honey to make it an even better snore-buster. It has both antibacterial and anti-inflammatory properties that relax the throat and help air to move freely, reducing snoring.

Get steamy

Steam is another method of clearing your airways, so if you don’t have a nasal spray, or peppermint tea on hand, a splash in a hot shower and breathing in the steam will also go a long way to clearing your airways and reducing the likelihood of a noisy night. If a shower isn’t an option, fill a basin with very hot water, cover your head with a towel, and breath in the steam.

Does clearing your airways stops you from snoring?

Turn off the air-conditioner

Dry air can make snoring worse by drying out the throat and nasal membranes, creating congestion. Congestion can restrict the natural breathing pattern and cause the tissues to vibrate which leads to snoring. If possible, turn off the air-conditioner and open a window to avoid drying out your respiratory tract.

Don’t pay for the single room and miss out on the fun. Try some of these simple tricks and ensure a good night’s rest for both you and your roomies.