1. Lighten Your Load
In a study in the journal Sleep and Biological Rhythms, overweight people were nearly 50 percent more likely to develop snoring problems over a 4-year follow-up than normal-weight participants.
That’s because fat deposits in your upper airway can obstruct your breathing, says Men’s Health sleep advisor W. Christopher Winter, M.D. “Even losing 5 pounds can make a huge difference,” says Dr. Winter. (For the simplest, most effective way to shrink your gut for good, try our Lose Your Spare Tire! program. You can drop 5, 10, or even 50 kg!)
2. Ditch Two Vices
Smokers are twice as likely to snore than people who don’t puff, finds a study from Howard University. Lighting up irritates your nasal passages, which decreases airflow and makes it hard to breathe through your nose, says Dr. Winter.
Alcohol isn’t a great sleep aid either. In a study from Germany, guys who imbibed before bed snored more and louder than those who abstained.
Booze relaxes your muscles, blocking the air passage in your throat, says Dr. Winter. Cut yourself off a couple hours before hitting the sack.
3. Back Off Your Back
Sleeping on your back boosts your odds of snoring through the night. The position makes your airway less stable and more likely to collapse, says Dr. Winter.
The solution: snooze on your side. In a study from the Netherlands, people who slept that way were less likely to snore than those on their backs.
Related: The Best Sleep Positions
4. Throw a Concert in Your Car
Singers score significantly lower on a snoring scale than people who keep their mouths shut, according to research from the U.K. Singing strengthens the muscles in your soft palate and upper throat, so they’re less likely to collapse and block your airway.
Fortunately, you don’t have to sound like Sinatra to experience the effects for yourself. The researchers suggest that any type of singing for a small amount of time each day could be beneficial. There’s your excuse to belt out on your drive to work.
By Audrey Morgan