How Can I Stop Snoring? Simple Solutions That Work

Snoring is a common sleep issue that affects millions of people—sometimes without them even realizing it. While it may seem harmless, habitual snoring can disrupt sleep for both the snorer and anyone nearby. In some cases, it may even signal a more serious underlying condition like obstructive sleep apnea. The good news is that there are many effective ways to stop or reduce snoring based on its causes and severity.

What Causes Snoring?

Snoring occurs when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe. The more narrow or blocked the airway, the louder the sound. Multiple factors can contribute to this, including nasal congestion, poor sleep posture, being overweight, alcohol use, or anatomical issues like enlarged tonsils or a deviated septum.

How Can I Stop Snoring Naturally?

Before turning to medical interventions, many people find relief through simple lifestyle changes and home remedies. These methods are especially effective for mild or occasional snoring:

• Sleep on your side: Back sleeping increases the risk of your tongue and soft palate collapsing to the back of your throat, which causes snoring. A body pillow or anti-snore wearable can help maintain a side-sleeping position.
• Lose excess weight: Extra tissue around the neck can narrow the airway, making snoring more likely. Weight loss often leads to a significant reduction in snoring frequency and volume.
• Stay hydrated: Dehydration can lead to sticky mucus in the nose and throat, which worsens snoring. Drinking plenty of water throughout the day can help keep tissues moist and clear.
• Limit alcohol and sedatives: These substances relax the muscles in your throat, making it easier for airways to collapse and vibrate.
• Practice good sleep hygiene: Going to bed and waking up at the same time every day helps ensure you get enough rest, which keeps your muscles more toned and less prone to collapsing during sleep.

Tips for Managing Nasal-Related Snoring

If your snoring starts in your nose or is worse during allergy season, targeting nasal health may be the key to relief. Consider these strategies:

• Use a saline rinse: A neti pot or saline spray can help clear allergens, dust, and congestion from nasal passages.
• Try nasal strips: These adhesive strips lift the sides of the nose to open the nasal passages, improving airflow and reducing vibration.
• Address allergies: Use antihistamines, allergy-proof your bedroom, and wash bedding frequently to minimize exposure to allergens that trigger congestion.
• Humidify the air: Dry air can irritate the nasal tissues and throat. A humidifier in the bedroom can keep airways moist and more resistant to snoring.

Anti-Snoring Devices and Tools

There are a variety of over-the-counter products designed to stop snoring. While results can vary, many people find relief using these aids:

• Mandibular advancement devices (MADs): These custom-fit mouthpieces reposition the lower jaw forward to keep the airway open. They’re often used for mild to moderate snoring and are available from sleep dentists or online retailers.
• Tongue stabilizing devices (TSDs): These hold the tongue in a forward position to prevent it from blocking the airway during sleep.
• Chin straps: These support the jaw and help prevent the mouth from falling open during sleep, which can reduce mouth-based snoring.

When to See a Doctor

Snoring may be a sign of sleep apnea if it is accompanied by choking sounds, gasping, pauses in breathing, or excessive daytime sleepiness. In these cases, a sleep study may be recommended to evaluate the severity of the condition and determine the best course of treatment. Left untreated, sleep apnea can lead to serious health issues such as high blood pressure, heart disease, and poor cognitive function.

For persistent or severe snoring, especially when home remedies fail, medical treatment options may include:

• CPAP therapy: A continuous positive airway pressure machine keeps the airway open with a steady stream of air through a mask.
• Surgery: Procedures like UPPP (uvulopalatopharyngoplasty), nasal septoplasty, or Inspire therapy can correct anatomical causes of snoring.

Finding the right solution depends on identifying the underlying cause of snoring. In many cases, combining lifestyle changes with targeted devices or treatments can lead to quieter nights and more restful sleep.