Help to Stop Snoring: Tips That Actually Work
Snoring might seem harmless, but it can disrupt sleep for both the snorer and their partner. It’s often caused by airflow obstruction in the nose or throat, and it tends to worsen with age, weight gain, or certain sleep positions. While snoring isn’t always a sign of a deeper problem, finding effective ways to reduce or eliminate it can lead to better rest and improved health.
Why Snoring Happens
Snoring occurs when airflow through the nose or mouth is partially blocked during sleep. As air moves past relaxed tissues in the throat, it causes those tissues to vibrate—producing the familiar snoring sound. Various factors can contribute to snoring, including nasal congestion, alcohol consumption, obesity, and sleeping on your back.
In some cases, snoring is linked to a more serious condition known as obstructive sleep apnea, where breathing stops and starts repeatedly during the night. If snoring is loud, occurs nightly, or is accompanied by gasping or choking sounds, a medical evaluation is a good idea.
Simple Lifestyle Changes That May Help
Many people find relief from snoring by making small adjustments to their habits or sleep environment. These changes don’t require medical intervention and can be highly effective:
- Sleep on your side: Back sleeping increases the likelihood of tongue and soft tissue collapsing into the airway. Try using a body pillow or wedge to stay on your side during the night.
- Limit alcohol before bed: Alcohol relaxes the muscles of the throat, which can lead to more frequent and louder snoring.
- Lose excess weight: Extra weight, particularly around the neck, can narrow the airway and contribute to snoring.
- Stay hydrated: Dehydration can cause mucus in the nose and throat to become stickier, increasing the chances of snoring.
Over-the-Counter Remedies
If lifestyle changes aren’t enough, several non-prescription products can provide additional help to stop snoring. These devices work by improving airflow or supporting the structures in the airway:
- Nasal strips: These adhesive strips pull open the nasal passages to allow for better airflow.
- Anti-snoring mouthpieces: Also called mandibular advancement devices, these are worn in the mouth at night to help keep the airway open.
- Chin straps: These support the jaw and keep the mouth closed, especially for people who snore with an open mouth.
Many of these tools are affordable and easy to test at home. It may take some trial and error to find the most comfortable and effective solution for your needs.
Improving Your Sleep Environment
Environmental factors can also influence snoring. A few simple tweaks to your bedroom setup may help reduce nighttime noise:
- Elevate the head of your bed: Raising the upper body by a few inches can help keep airways open.
- Use a humidifier: Dry air can irritate the throat and nasal passages, leading to snoring. Adding moisture to the air may reduce symptoms.
- Clear allergens: Dust mites, pet dander, and other allergens in your bedroom can cause nasal congestion. Frequent cleaning and using hypoallergenic bedding may help.
When to Consider Medical Options
If snoring continues despite home remedies, or if it causes excessive daytime fatigue, it may be time to talk to a doctor. Chronic snoring can sometimes indicate a more serious sleep disorder like sleep apnea. A professional evaluation can identify whether further treatment is necessary, which may include CPAP therapy, positional therapy, or surgery in rare cases.
Snoring doesn't have to be a permanent part of your nights. With the right approach—ranging from minor changes in behavior to specialized devices—many people find significant relief.