Snore-proof your nights

A surprising reason you can’t sleep these days: seasonal snoring. Early fall allergies cause folks to ‘saw’ overnight. And many don’t even realize they’re doing it! Luckily, these secrets quiet the noise so you wake up refreshed

Fluff your pillow this way

Encouraged by summer heat, dust mites take up residence inside our pillows. And the invisible critters are the culprit behind up to 48% of seasonal snoring, a study in Allergy, Asthma & Clinical Immunology found. Luckily, tossing your pillow in the dryer for 15 minutes on high heat once a month kills 100% of mites. Also smart: Mist your pillowcase with a spray bottle infused with 1 drop each of peppermint, lavender and thyme essential oils. British scientists say this combo of scents eases snoring for 82% of folks.

Add some spice to your night

Even if you sleep silently the rest of the year, if you have hay fever allergies, you will snore. And 40% of hay fever sufferers don’t even know they’re snoring, suggests research in the Journal of Clinical Sleep Medicine. The fix: Spritz your sinuses with a capsaicin nasal spray just before bed. The antiinflammatory compound, which is derived from red peppers, has a 74% success rate at eliminating snore-triggering congestion in less than 2 minutes, Canadian scientists say. Plus, it won’t trigger the vicious cycle of “rebound congestion” that can happen when using most nasal sprays. To try: Xlear Max Nasal Spray with Capsicum (Cvs.com).

Try the tape trick

The sneaky “snore cure” in your medicine cabinet? Tape! Placing a piece of medical tape over the nose lifts the sides while you snooze, opening tiny valves as well as brandname strips. German research suggests the affordable fix makes breathing easier—and quieter!—from the first night you try it. To do: Cut a 1⁄ 2" x11⁄ 2" strip of medical tape and place it over the bridge of your nose, above your nostrils.