Millions of people around the world have trouble sleeping because they snore. It can wake up both the snorer and their partner. Snoring may not seem like a big deal, but it can have a big effect on your health, relationships, and overall well-being. There are a number of things that can be done to help stop or lessen snoring at night so that you can get a better night’s sleep.
Understanding The Causes Of Snoring
Snoring happens when some of the airflow through the mouth and nose is blocked, which makes the tissues around the airway vibrate. These vibrations make the sound of snoring. Snoring can have many different causes. Figuring out what the problem is is the first thing that needs to be done to fix it.
- Nasal congestion: If your nose is stuffy because of allergies or a cold, you have to breathe through your mouth, which creates snoring more likely. Snoring can also be caused by nasal tissue swelling or a septum that isn’t aligned properly.
- Sleep Position: If you sleep on your back, your tongue and soft tissues in your throat may collapse, blocking your airway and making you snore. Another common problem is people who tend to lie down on their backs while they sleep.
- Obesity: Carrying extra weight, especially around the neck, can narrow your airway and create you more likely to snore. The muscles in the throat and neck may get weaker as fat builds up, making the problem worse.
- Sedatives and alcohol: These drugs can make the muscles in the throat loose, which can cause you to snore. These substances make it more likely that your airways will get blocked, which makes it harder to breathe easily while you sleep.
- Age: The muscles in the throat tend to get weaker and less toned as people age. This can make the tissues move around more while you sleep, which can make you snore.
Lifestyle Changes To Reduce Snoring
One of the best ways to cut down on snoring is to make changes to the way you live. These changes can improve your health and sleep quality without costing a lot of money on treatments or tools.
- Maintain a Healthy Weight: Snoring can be caused by carrying extra weight around the throat and neck. A healthy diet and regular exercise can help you lose weight which can ease the pressure on your airways and make snoring less likely.
- Reduce Alcohol and Sedative Use: Alcohol and sedatives relax the throat muscles making the airway more likely to become obstructed. If you want to avoid snoring don’t drink or do these things at least two to three hours before bed.
- Setting a regular sleep schedule: Going to bed and waking up at the same time every day can help you sleep better. Getting sufficient sleep on a regular schedule can help your body’s natural rhythms work better and stop you from snoring.
Optimizing Sleep Position
How you sleep has a big effect on how much you snore. If you sleep on your back your tongue is more likely to fall back into your throat blocking your airway and making you snore. You might notice a difference if you change the way you sleep.
- Sleep on Your Side: The best method to stop snoring is to sleep on your side. If you lie on your side your tongue is less likely to fall into your airway which makes snoring less likely. Try sleeping on your side with the help of a body pillow to stay that way all night.
- Raise Your Head: Putting a few inches of extra space under the head of your bed can help open up your airway and stop you from snoring. This is especially helpful for people who snore because their noses are stuffy or they are overweight.
Improving Bedroom Environment
Another thing that can make you snore is where you sleep. Ensure your bedroom is healthy for sleep if you like to stop snoring and get a good night rest.
- Use a humidifier: Dry air can irritate the throat and nasal passages resulting in snoring. Adding moisture to the air with a humidifier can help keep your airways clear and stop you from snoring.
- Nasal Strips and Decongestants: People who have stuffy noses can clear out their airways and get more airflow by using nasal strips or decongestants. These items can make it easier for you to breathe through your nose which can help you stop snoring.
- Air purifiers: People who are allergic to dust pet dander or other environmental irritants may snore. Putting an air purifier in your bedroom can help clear up your nose by removing allergens from the air.
Effective Exercises To Strengthen Airway Muscles
By keeping your airway from collapsing, strengthening the muscles in your throat and mouth can assist you stop snoring. If you do these exercises regularly they can help tone your muscles and reduce snoring over time.
- Tongue Exercises: Press the tip of your tongue against the roof of your mouth and slide it back as far as possible. Hold it for a few seconds then do it again. The muscles in the back of the throat get stronger with this exercise.
- Throat Exercises: Sing or do vocal exercises that work the muscles in your throat. Some activities like singing help tone the muscles that support the airway which makes snoring less likely.
- Jaw Exercises: Open and close your mouth pressing your tongue facing the roof of your mouth. This exercise can help tone the muscles in your jaw and throat which makes it less likely that your airways will get blocked.
Conclusion
Snoring is a common problem that wakes up both the person who does it and the person who sleeps next to them. Most people can greatly reduce or even get rid of snoring if they understand what causes it and take effective steps like making changes to their lifestyle, finding the best position to sleep and strengthening the muscles in their airways. If snoring doesn’t go away or is followed by signs of sleep apnea you should see a doctor to get more tests and treatment.
Gas S. is a health writer who covers metabolic health, longevity science, and functional physiology. He breaks down research into clear, usable takeaways for long-term health and recovery. His work focuses on how the body works, progress tracking, and changes you can stick with. Every article is reviewed independently for accuracy and readability.
- Medical Disclaimer: This content is for education only. It doesn’t diagnose, treat, or replace medical care from a licensed professional. Read our full Medical Disclaimer here.