What Causes Snoring?

Snoring happens when air flows past the relaxed tissues in the back of your throat. The air causes the tissues to rattle and vibrate as you breathe and creates the sound we know as snoring. Sometimes, the issue is just the size and shape of the tissues and muscles in your neck. They may be smaller and make you more prone to become a snorer. But in many cases, lifestyle factors are the culprit. Whatever the cause, snoring can be everything from a nuisance to your partner to an indication of a severe health issue.

Frequently, snoring is an indication that you have developed obstructive sleep apnea (OSA). That’s when your airway becomes more narrow or closed during sleep, and you stop breathing momentarily. OSA can lead to heart disease, diabetes, high blood pressure, and even stroke. If you think you may suffer from OSA, it’s best to see your doctor for treatment.

No matter the reason for your snoring, there are some changes you can make on your own to help decrease your chance of making the loud noises we all know too well.

Ways to Stop Snoring

Change Your Position

When we sleep on our back, our tongue and soft palate relax on the back wall of our throats, causing us to snore. Training yourself to sleep on your side can help. You may need to invest in a body pillow to help you keep from rolling over on your back. Some sleep experts recommend taping tennis balls to the back of your pajamas. The ball will wake you up every time you attempt to roll over and help you train yourself to sleep on your side.

Invest in an Air Purifier

The air quality in your bedroom may be the reason you’re snoring. Dust mites, pet dander, pollen, and other allergy triggers and pollutants can be lurking in the bedroom, causing problems while we sleep. Airborne particles can obstruct our breathing pathways – and at night, while you’re sleeping – can lead you to snore.

Air purifiers pull the air in, trap irritants and pollutants in the filter, and send clean and purified air back out. The best air purifiers use a True HEPA filter. They pull 99.97 percent of particles out of the air. And don’t worry about the noise – most air purifiers come with a sleep mode to ensure the air quality is optimal, while the noise level is minimal.

Air purifiers won’t just help with snoring; they will help with allergies and other issues that can cause you not to get a good night’s sleep.

Exercise

It seems like the answer to every issue we have is to lose weight. Snoring is no different. Extra weight around your neck can squeeze the internal diameter of your throat and result in snoring. Experts say losing even a few pounds can help decrease your snoring risk.

Avoid the Nightcap

It’s not unusual to have a glass of wine to help you wind down after a long day, but alcohol can relax the muscles in the back of your throat, causing you to snore. Try not to drink alcohol for at least four or five hours before you go to bed to cut down the chances of snoring.

Have a Routine

Staying up late and not getting to bed on time can exhaust you. When you do finally go to bed, you sleep harder than you usually would, causing the muscles in your throat to relax even more. Having a set bedtime every night for yourself and making sure you get between seven and eight hours of sleep can help.

Elevate

This will take the buy-in of your spouse, but raising the head of your bed by as little as four inches can help. The raised position will help keep your airways open and reduce the chance of you snoring.

Try a Nasal Strip

Several types of nasal strips on the market may help you cut down on your snoring. The strips stick to the bridge of your nose and help increase the space in your nasal passage. Opening up your nasal passage can help you breathe easier and reduce your snoring. You may have to experiment with different brands to see what’s most comfortable and practical for you.

Stay Hydrated

Make sure you drink plenty of fluids and stay hydrated throughout the day. When you get dehydrated, the secretions in your nose and soft palate get sticky and can lead to snoring. So, drink plenty of water and other fluids – but try to stay away from caffeine since it can dehydrate you.

Treat Serious Issues

Snoring can be an indication of a more severe health risk. OSA is the most common one. Your doctor can order a sleep study to determine if that’s what you have and if you need a device to sleep in to help control your airflow and breathing. 

Sometimes, chronic allergy issues can be the reason you snore, and it’s essential – not just for your sleeping but for your overall well-being – to figure out the proper treatment for your allergies.

Some people are born with or suffer a nose injury that causes a deviated septum. That’s when the wall that separates both sides of your nose is misaligned. The issue can restrict your airflow and cause you to breathe with your mouth while you’re sleeping. Your doctor will be able to diagnose a deviated septum and give you the best recommendations for treatment and correction.

Whatever is causing you to snore, it’s best to figure it out and get it taken care of as soon as possible. While it’s easy to laugh or joke about the rattling noise in the house at night, snoring can be a sign of a more serious issue. But even if there’s no concern for a bigger problem, your snoring may be keeping your partner awake and causing you not to get the sleep you need to stay healthy and rested. 

FAQs

1. How can I train myself to sleep on my side to reduce snoring?
If you’re used to sleeping on your back, it can be challenging to switch to sleeping on your side. Try using a body pillow or attaching tennis balls to the back of your pajamas. These methods can help prevent you from rolling onto your back while you sleep.

2. Are there specific air purifiers I should look for to reduce snoring?
When choosing an air purifier, look for one with a True HEPA filter, which removes 99.97% of airborne particles, including dust mites, pet dander, and pollen, which can contribute to snoring. Many models also offer a sleep mode, reducing noise levels for a more restful environment.

3. How much weight do I need to lose to see a reduction in snoring?
Even losing a few pounds can help reduce snoring, particularly around the neck area. While the exact amount varies from person to person, any weight loss that helps alleviate pressure on the airway may significantly decrease snoring.

4. Why is it important to avoid alcohol close to bedtime?
Alcohol relaxes the muscles in the back of the throat, which can worsen snoring. To prevent this, it’s best to refrain from drinking alcohol at least four to five hours before going to bed.

5. Can I improve my sleep quality even if I can’t fully fix my snoring?
Yes, improving your sleep routine, like going to bed at the same time every night and ensuring you get 7-8 hours of sleep, can help you get better rest, even if snoring persists. Regular sleep helps your body rest and recover, even if snoring is still an issue.

6. How does raising the head of my bed reduce snoring?
Raising the head of your bed by about four inches helps to open up the airway, making it easier to breathe and reducing the likelihood of snoring. This simple change may improve airflow and help prevent snoring, but it’s important to ensure both you and your partner are comfortable with the position.

7. What’s the best type of nasal strip to use for snoring?
There are various nasal strips available, so it’s a matter of personal preference. Look for ones that stick securely to your nose and comfortably open up your nasal passages. You may need to try a few different brands to find the most effective and comfortable option for your needs.

8. How does dehydration affect snoring?
Dehydration causes the tissues in your throat and nasal passages to become sticky, which can worsen snoring. Drinking plenty of fluids throughout the day ensures that these tissues stay moist and function properly, reducing the chances of snoring.

9. What can I do if I suspect sleep apnea is causing my snoring?
If you suspect sleep apnea, it’s important to consult a doctor. They may recommend a sleep study to diagnose the condition. Treatment for sleep apnea often involves using a CPAP machine or other devices to help keep your airways open during sleep.

10. Can treating allergies help with snoring?
Yes, chronic allergies can lead to nasal congestion and difficulty breathing through the nose, which can contribute to snoring. Treating allergies with antihistamines, nasal sprays, or other methods can reduce snoring by clearing nasal passages and improving airflow.

11. How can I tell if a deviated septum is causing my snoring?
If you have trouble breathing through one side of your nose or frequently breathe through your mouth while sleeping, a deviated septum may be the cause. A doctor can diagnose this condition through a physical exam and recommend treatment options, such as surgery or other corrective methods.