Snoring is a widespread sleep issue that happens when the airflow is partly obstructed during rest. While occasional snoring is usually harmless, loud or persistent snoring can disturb sleep and may indicate underlying conditions such as sleep apnea. Learn more about the most common causes of snoring and discover some practical solutions to avoid snoring.
The causes of snoring at night
Snoring is the sound of the soft tissues in the throat and nasal passages vibrating. It is usually a sign that your airflow is restricted during sleep – either the airway is narrowed, or the muscles that keep the airway open have relaxed too much.
Certain sleeping positions can make snoring more likely, especially lying on your back, as this allows the tongue and soft tissues to fall backwards into the throat and partially block the airway. Nasal congestion caused by colds or allergies can also restrict airflow, forcing you to breathe through your mouth and increasing throat vibration. Smoking further aggravates the issue by irritating the lining of the airways, leading to inflammation and swelling that narrows breathing passages.
Similarly, consuming alcohol, particularly in the evening, relaxes the muscles that support the throat, making them more likely to collapse and vibrate during sleep. Sedative medications have a similar effect by overly relaxing these muscles and increasing the risk of airway obstruction. Over time, or due to certain medical conditions, throat muscles may naturally weaken, making them less able to stay open during sleep and more likely to contribute to snoring.
Sleep apnea
This is a common sleep disorder affecting an estimated one billion people globally. It can run in families or develop due to factors such as excess weight, enlarged tonsils, ageing, or certain medical conditions. The condition causes repeated pauses in breathing during sleep and is closely associated with snoring. While snoring occurs when relaxed throat muscles or partial blockages narrow the airway, obstructive sleep apnea (OSA) involves more severe airway collapse, leading to loud snoring followed by choking or gasping.
Symptoms often include daytime tiredness, headaches, dry mouth, mood changes, and poor sleep quality. Left untreated, sleep apnea may increase the risk of serious health issues such as high blood pressure, heart disease, and stroke. Management options include breathing devices, oral appliances, lifestyle changes, and medical intervention, with diagnosis typically confirmed through a sleep study.
Tips to avoid snoring at night
Snoring is usually caused by restricted airflow during sleep, but the reason for that restriction can vary. Addressing the underlying cause is often the most effective way to reduce snoring or avoid it altogether.
Improve airway alignment during sleep
Sleeping flat on your back can allow the tongue and soft tissues to fall backward into the throat, narrowing the airway. Side sleeping may help maintain better airflow, and using supportive pillows can make this position easier to sustain. Elevating the head of the bed, such as with an adjustable base, can also reduce pressure on the airway and encourage smoother breathing throughout the night.
Reduce muscle relaxation and airway pressure
Alcohol and certain medications relax the muscles that support the throat, increasing the chance of airway collapse during sleep. Reducing your drinking, especially in the evening, can limit this effect and may help avoid snoring at night.
Excess weight, particularly around the neck, can place additional pressure on the airway and increase the likelihood of obstruction. For some people, even small reductions in weight can lessen snoring over time.
Clear nasal and sinus blockages
Blocked nasal passages caused by colds, allergies, or irritation can force breathing through the mouth, which often worsens snoring. Steam inhalation and saline rinses may help open nasal airways by loosening mucus and reducing inflammation.
Nasal strips or internal dilators work by gently widening the nostrils to improve airflow. These devices can be especially useful for people whose snoring is linked to nasal restriction rather than throat obstruction.
Strengthen airway-supporting muscles
Weakness in the tongue or throat muscles can contribute to airway collapse during sleep. Targeted exercises designed to improve muscle tone may help reduce vibration and snoring over time. A healthcare professional can provide guidance on suitable techniques.
Seek clinical support when needed
When snoring is associated with sleep apnea, medical intervention may be required. CPAP therapy delivers continuous airflow to keep the airway open during sleep and can significantly reduce or eliminate snoring in affected individuals.
In cases where snoring persists despite other treatments, surgical procedures may be considered. These aim to remove or reshape excess tissue in the throat to improve airflow and are typically explored only after conservative approaches have been tried.
Frequently asked questions to avoid snoring
|
How can I avoid or stop snoring? Snoring can often be avoided or improved by changing sleep position, staying well hydrated, eating a balanced diet, limiting alcohol, and maintaining a healthy weight. Remedies such as nasal strips or steam inhalation may also help. Ongoing or severe snoring may require medical assessment. |
|
What’s the quickest way to reduce snoring? |
|
Why is my snoring so loud? |
|
Can snoring be fixed without medical treatment? |
|
Can you train yourself to stop snoring? |
