How to Stop Snoring for Good: 4 Strategies You Can Start Today

An estimated 45% of people snore at least occasionally. 25% of people snore regularly. Even if you’re only an occasional snorer, you’re likely aware of how snoring can disrupt your sleep. And if it doesn’t disrupt your sleep, it can still disrupt your sleep partner’s evening. Snoring can even lead to health problems over time if you don’t address the underlying cause.

What Causes Snoring?

On a very basic level, snoring is caused when the air you breathe is passing by relaxed tissue in your nose and throat, causing it to vibrate. As you sleep, the breaths you take move forcefully through narrowed passage ways, exacerbating that tissue vibration, causing (sometimes loud) snoring.

If you’re looking to cease occasional snoring, most experts would encourage you to adopt some lifestyle changes: avoid alcohol near bedtime, maintain a healthy diet and weight, and change your sleep position.

How Do You Know If Your Snoring Is A Serious Problem?

Occasional snoring is actually quite common. Some people snore when the weather is too muggy, during allergy season, if they have a sinus infection, if they have a head cold, or just because they’re lying on their back.

Excessive, frequent snoring is often associated with a sleep disorder called obstructive sleep apnea (OSA). Not all snorers have OSA, but if you suspect your snoring is getting out of hand, consider seeking out a sleep specialist to discuss symptoms and treatment. Aside from snoring, these are some of the symptoms that can accompany OSA:

• Breathing pauses during sleep (your breathing slows so much that you can wake up gasping)
• Excessive daytime sleepiness
• Difficulty concentrating
• Morning headaches
• Sore throat upon waking
• Restless sleep
• High blood pressure
• Chest pain at night
• Snoring so loud that it disrupts your partner's sleep

1. Change Your Sleep Position

For snorers that fall in the occasional category, sleep position can play a large role in your likelihood of snoring. The weight of your own neck on your windpipe is sometimes enough to restrict airflow.

One of the most common causes of snoring is sleeping on your back. When you fall asleep on your back, your tongue and soft palate are more likely to collapse to the back of your throat, partially obstructing your airway and causing snoring. To stop this from happening, try sleeping on your side. Use extra pillows to prop yourself up or invest in a body pillow to help keep you in the right position throughout the night. Over time, this simple change in sleep posture can significantly reduce or eliminate your snoring.

2. Use an Adjustable Base Bed

Adjustable bases allow you to raise and lower your mattress’ orientation to different angles to match your sleep preferences. Add an adjustable base to your new or existing adjustable base-friendly mattress and enjoy a virtually unlimited range of ergonomic positions.

With an adjustable base, you can lift your body to a slight incline, releasing pressure off your windpipe and also decreasing the severity of your snoring (if it continues at all). This keeps you comfortable while earning points as a good sleeping partner.

Adjustable bases can also improve other parts of your overall health including back pain, digestion, swelling or injuries, and posture. They also offer a level of convenience if you and your partner have wildly different sleep preferences. That’s where a split level adjustable base comes into play, allowing each individual person to adjust their side of the mattress to their preference.

3. Use an Anti-Snoring Device or Exercise Regimen

You can also use various anti-snoring devices or exercises to curb snoring. Here are some to consider:

• Nasal strips: These adhesive strips can be placed on your nose to help open up your nasal passages, making it easier to breathe and reducing snoring.
• Mouthguards: Dental devices designed to keep your airway open by positioning your jaw and tongue properly.
• Tongue exercises: Strengthening exercises for your tongue and throat muscles can help prevent them from collapsing during sleep.
• Continuous Positive Airway Pressure (CPAP) machine: If your snoring is due to sleep apnea, a CPAP machine can provide a continuous stream of air to keep your airway open.

It's important to note that the effectiveness of these anti-snoring devices and exercises can vary from person to person. What works best for you may depend on the underlying cause of your snoring and your individual anatomy. Before trying any of these methods, it's a good idea to consult with a healthcare professional or a sleep specialist to determine the most appropriate approach for your specific situation. Additionally, be patient and persistent with these strategies, as it may take some time to see significant results.

4. Maintain a Healthy Diet

Excess weight, especially around your neck, can contribute to snoring. When you carry extra weight, it can put pressure on your throat and airway, making it more likely for tissues to collapse during sleep. By losing weight through a combination of a balanced diet and regular exercise, you can reduce the fatty tissue in your throat, which can help alleviate snoring. Even a modest weight loss can make a significant difference in your snoring habits.

It’s also important to consume enough water during the day, while avoiding excessive amounts of alcohol and other substances that can derail sleep. Dehydration can make snoring worse by causing the secretions in your nose and throat to become stickier, leading to increased snoring. To combat this, make sure you're drinking enough water throughout the day, and consider using a humidifier in your bedroom to keep the air moist. Additionally, avoid alcohol and sedatives before bedtime, as they relax the muscles in your throat and can lead to increased snoring. Opt for a soothing cup of caffeine-free herbal tea instead to help you unwind before sleep.