Sleep / Guide

Alcohol, late meals and snoring

Evening habits can affect how much the tissues in your throat relax during sleep and how broken your sleep becomes. Small changes may help reduce snoring for some people.

Alcohol and sleeping pills

Alcohol or sedatives taken shortly before sleep can relax the tissues in your throat further and may increase snoring. Alcohol taken in the hours before bed is known to make breathing pauses in sleep more frequent and longer. Sleeping pills may also increase how often and how long breathing pauses happen. If you need a sleeping pill, use it under a doctor's supervision, and do not change a prescribed medicine without asking your doctor.

Late and heavy meals

A large meal late at night can cause indigestion and break up your sleep. For some people, fatty, fried or spicy food can trigger heartburn. A light snack is usually fine. Drinking a lot of fluid at night can also make you wake up often to use the toilet.

Smoking

Tobacco smoke irritates the airways and can increase inflammation and swelling in the upper airway. For this reason smoking is considered a risk factor for snoring and sleep apnea. In one study, quitting smoking clearly lowered the risk of snoring. Nicotine is a stimulant, so it can also make your sleep lighter.

A blocked nose

Allergies or sinus problems can narrow the airway and add to snoring. Treating the causes of a blocked nose may reduce snoring somewhat. There is reportedly no scientific evidence that nasal strips and sprays sold without a prescription reduce snoring. If your nose stays blocked for a long time, it is a good idea to see a doctor.