How to Stop Snoring and Sleep More Peacefully

Snoring is a common issue that affects both the person snoring and anyone trying to sleep nearby. It can be more than just a nighttime annoyance—it may also signal an underlying health problem. Fortunately, there are several effective ways to reduce or even eliminate snoring, depending on its cause.

Why Do People Snore?

Snoring happens when the flow of air through the nose and throat is partially blocked during sleep. This causes the surrounding tissues to vibrate, creating that familiar sound. The blockage can occur for a number of reasons:

• Relaxed throat muscles and tongue collapsing into the airway
• Nasal congestion or structural problems like a deviated septum
• Being overweight, which increases tissue mass in the neck
• Sleeping on your back, which allows the tongue to fall backward
• Drinking alcohol or taking sedatives before bed

Lifestyle Changes That Can Help

For many people, simple adjustments to daily habits can significantly reduce snoring. Some of the most effective strategies include:

• Lose excess weight: Shedding even a small amount of weight can reduce the fatty tissue around the neck and decrease airway obstruction.
• Sleep on your side: Sleeping on your back often causes the tongue to block the throat. Try propping a pillow behind your back or using a body pillow to encourage side-sleeping.
• Avoid alcohol before bed: Alcohol relaxes the muscles in the throat, increasing the chances of snoring. It's best to avoid it for at least 3 to 4 hours before sleeping.
• Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps reduce overtiredness, which can worsen snoring.

Improve Your Sleep Environment

Your bedroom environment can also affect how much you snore. Dry air and allergens can irritate nasal passages and throat tissues. Consider the following tips:

• Use a humidifier: Adding moisture to the air can prevent the tissues in the nose and throat from drying out and becoming irritated.
• Reduce allergens: Dust mites, pet dander, and mold can contribute to nasal congestion. Regularly wash bedding and vacuum the bedroom to keep allergens under control.
• Elevate your head: Raising the head of your bed or using an extra pillow can help keep airways more open during sleep.

Try Anti-Snoring Aids

Several products are available that can help reduce snoring by targeting its physical causes. Some popular options include:

• Nasal strips: These adhesive strips gently pull open the nostrils to increase airflow through the nose.
• Chin straps: These devices help keep the mouth closed during sleep, which encourages breathing through the nose.
• Positional therapy devices: Some wearable devices vibrate when you roll onto your back, prompting you to shift into a side-sleeping position.
• Anti-snoring mouthpieces: These oral appliances adjust the position of the jaw or tongue to keep the airway open. They are often available over-the-counter or through a dentist.

Address Nasal and Sinus Issues

If snoring stems from nasal congestion, treating the underlying problem can make a big difference. Options include:

• Saline sprays or rinses: Rinsing the nasal passages can reduce inflammation and remove irritants like pollen and dust.
• Decongestants: These can shrink swollen nasal tissues temporarily, especially during a cold or allergy flare-up.
• Allergy medications: Antihistamines and nasal corticosteroids can help manage chronic allergies that contribute to snoring.

When to Seek Medical Help

Sometimes snoring is more than just a nuisance. Loud, frequent snoring may be a symptom of obstructive sleep apnea (OSA), a condition in which breathing stops repeatedly during the night. Other signs of OSA include:

• Gasping or choking during sleep
• Excessive daytime sleepiness
• Morning headaches
• Difficulty concentrating
• Restless or non-refreshing sleep

If these symptoms are present, it’s a good idea to talk to a healthcare provider about a sleep evaluation. Sleep studies can help determine whether OSA is contributing to the problem and whether treatments like a CPAP machine may be needed.