What to Do About Snoring? 10 Proven Solutions

Snoring: it's a common problem that disrupts not only your sleep but also your partner's. About 40% of adult men and 24% of women snore regularly. Fortunately, there are effective solutions that can reduce or even completely stop snoring.

What is snoring?

Snoring occurs when airflow through your throat is obstructed during sleep. The tissues in your throat vibrate as air passes through, causing the typical snoring sound.

The sound can range from soft buzzing to loud rattling that can be heard throughout the house. The severity depends on how much the airway is blocked.

Causes of snoring

Anatomical factors:

• Narrowed airways: Due to thick throat tissue or a low, thick palate
• Enlarged tonsils or adenoids
• Deviated nasal septum
• Small or receding lower jaw

Lifestyle factors:

• Being overweight: Extra fatty tissue around the throat narrows the airway
• Alcohol consumption: Relaxes throat muscles too much
• Smoking: Causes swelling and mucus formation
• Sleeping position: Sleeping on your back worsens snoring
• Fatigue: Leads to deeper sleep and more relaxed muscles

Other factors:

• Allergies and colds
• Medications (muscle relaxants, sleeping pills)
• Age (throat muscles become looser)

10 Effective solutions for snoring

1. Sleep on your side

Sleeping on your back causes your tongue to fall backward and block the airway. Sleeping on your side is one of the simplest solutions.

How to do it:

• Sew a tennis ball into the back of your pajamas
• Use a special side-sleeping pillow
• Place pillows behind your back to prevent rolling over
• Try a body pillow

2. Elevate your head

By elevating your head slightly, the airway becomes more open.

How to do it:

• Use an extra pillow or anti-snoring pillow
• Place blocks under the head of your bed (10-15 cm)
• Use an adjustable bed

3. Avoid alcohol before bed

Alcohol relaxes the throat muscles too much, which worsens snoring.

How to do it:

• Don't drink alcohol 3-4 hours before going to sleep
• Limit alcohol consumption in general

4. Lose weight if overweight

Being overweight, especially around the neck, is a major cause of snoring.

How to do it:

• Aim for a healthy BMI
• Focus on healthy nutrition
• Exercise regularly
• Even 5-10% weight loss can help

5. Stop smoking

Smoking irritates and swells the mucous membranes, which narrows the airway.

How to do it:

• Seek help to quit smoking
• Avoid passive smoking
• Improvement is often noticeable within a few weeks

6. Use nasal strips or a nasal dilator

For nasal congestion, these aids can improve airflow.

How to do it:

• Stick nasal strips on the outside of your nose
• Or use a nasal dilator that you place in your nostrils
• Try a saline nasal spray before sleeping

7. Keep your bedroom humid

Dry air irritates the throat and nose, which can worsen snoring.

How to do it:

• Use a humidifier
• Place a bowl of water on the heater
• Keep windows slightly open at night

8. Try mouth exercises

Special exercises can strengthen throat muscles.

Exercises:

• Push your tongue against your palate and slide it backward (20x)
• Suck your tongue against your palate and press it flat (20x)
• Push the back of your tongue down while the tip touches your lower teeth (20x)
• Sing daily for 20 minutes or play a wind instrument

9. Use an anti-snoring mouthpiece (MAS)

A Mandibular Advancement Splint holds your lower jaw forward, keeping the airway more open.

How to use:

• Have a custom mouthpiece made by your dentist
• Or first try an adjustable version from the pharmacy
• Wear the mouthpiece every night

10. Treat allergies

Allergies can block the nasal passage and worsen snoring.

How to do it:

• Identify your allergens
• Keep your bedroom dust-free
• Wash bedding weekly at high temperature
• Consider antihistamines (consult a doctor)

When to see a doctor?

Consult a doctor if:

• You are extremely tired during the day despite enough sleep
• You wake up at night with a suffocating feeling
• Your partner notices your breathing stops during sleep
• You have headaches when waking up
• You have concentration problems
• None of the home remedies help

These symptoms may indicate sleep apnea, a condition that requires medical treatment.

Conclusion

Snoring is annoying, but often treatable with simple adjustments. Start with the easiest solutions: sleep on your side, avoid alcohol before bed, and keep your bedroom humid. If these tips don't help, consider nasal strips, an anti-snoring mouthpiece, or consult a doctor to rule out sleep apnea.

A good night's rest is essential for your health - both for you and your partner. Invest in the solution that works for you.