Buzz
Snoring can disrupt your partner's sleep and may indicate underlying health issues, such as obstructive sleep apnea. However, even harmless snoring can be a nuisance. Explore these strategies to achieve a quieter night's rest.
Adjust Your Sleeping Position
Snoring often worsens when lying on your back rather than your side. This is due to gravity affecting tissue positioning, which narrows the airway, particularly when sleeping face-up.
A classic solution involves sewing a pocket onto the back of your nightshirt and placing a tennis ball inside to prevent rolling onto your back during sleep. Alternatively, try sleeping on your side with a body pillow behind you to block rolling. Specialized anti-snoring pillows are also available, designed to keep your head tilted sideways.
Stop Smoking
While quitting smoking is challenging, it’s worth noting that it irritates and narrows the airway, worsening snoring. (If you’re supporting someone trying to quit, check out our guide on helping a loved one quit smoking.)
Evaluate Alcohol and Medication Use
Certain medications and alcohol relax the airway muscles, increasing the likelihood of snoring. Reducing alcohol consumption, especially before bed, can make a significant difference.
Certain medications may produce similar effects. If you’re on a sedative, consult your doctor about potential alternatives or adjusting the timing of your final dose to be well before bedtime.
Address Underlying Health Issues
Several health conditions can trigger or aggravate snoring, with obstructive sleep apnea being the most significant. If your snoring is loud, frequent, or resembles gasping or choking, seek medical advice.
Other health issues, such as hypothyroidism, can also contribute to snoring. Be sure to mention snoring during medical checkups, especially if you’re being evaluated for other conditions.
The Sleep Foundation advises seeking medical evaluation if you snore more than three nights a week, experience daytime drowsiness or difficulty concentrating, or notice snoring after recent weight gain. These are common indicators of sleep apnea. Refer to the complete list here.
Relieve Nasal Congestion
Nasal congestion often leads to mouth breathing, which can increase snoring. Addressing the congestion may help reduce snoring.
For temporary congestion from colds or infections, decongestants can provide relief. For chronic issues like allergies, consider eliminating allergens or using allergy medications. (As someone with dust allergies, I rely on allergen-proof pillow covers and an air purifier near my bed—I don’t think I snore, but these measures are helpful.)
Keep Airways Open
Various devices can help maintain open airways during sleep. Simple options include adhesive nasal strips that widen the nostrils, as well as internal nasal dilators.
For more severe cases, a mouthguard might be necessary. Options include tongue-retaining devices to prevent the tongue from blocking the throat, mandibular advancement devices to adjust jaw position, or hybrid devices combining both. The Sleep Foundation provides a detailed comparison of various models, highlighting their advantages and disadvantages.
If anatomical issues such as a deviated septum, nasal polyps, or enlarged tonsils obstruct your airway, surgical interventions may be beneficial. This is another compelling reason to consult a healthcare professional if snoring significantly disrupts your life.
