Do you suffer from incessant snoring and are embarrassed about it? Have you or your loved ones been looking for ways to reduce your embarrassing snoring moments at night? Then know you’re not alone. Surprisingly, some people do not realize that they suffer from this issue. In this article, we will be focusing on why people snore, the symptoms, and ways to reduce it immediately.

Lots of people around the world experience loud, bothersome snoring. This common nightmare often keeps their partners or roommates from a good night’s sleep, which can be stressful. This issue is common and affects about 57% of adult men and 40% of adult women. Most of us have experienced it one way or another. Did you know that this issue can create real problems in your relationship or marriage if not addressed immediately?

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What is Snoring?

It occurs when air flows through a narrowed breathing passageway, causing a loud vibration of the soft tissue in the back of the throat. It can be loud, disruptive, and can negatively impact your health which could prevent you and others in your household from getting a good night’s sleep. Regular snoring has several causes, many of which are no cause for serious concern.

People who snore often experience unrefreshing sleep, frequent awakening from sleep, choking sensations, daytime weakness, or personality changes; they can develop potentially life-threatening conditions. It can sometimes lead to a serious health condition called obstructive sleep apnea. Obstructive sleep apnea is characterized by periodic episodes of full or partial upper airway obstruction while sleeping. Simple lifestyle measures like losing weight and quitting smoking and alcohol can be the answer.

To tackle this issue, you need to identify the root cause, which would mean consulting with a doctor. Different people snore for different reasons. Trying a variety of tips can help you learn how to stop snoring while sleeping and determine if you need to talk to a doctor about it.

READ MORE: How To Stop Snoring

Why Do People Snore?

Are you still wondering why people snore? Well, here are some varieties of factors why people snore in their sleep including:

1. Poor muscle tone in the throat and tongue: When the muscles in the throat and tongue are too relaxed, they can collapse into the airway during sleep, causing obstruction and snoring.

2. Alcohol and Sedatives Consumption: Drinking alcohol and the use of sedatives before bedtime can relax the muscles in the throat, causing you to snore loudly at night.

3. Age: Snoring becomes more common as we age because muscle tone in the throat decreases, making the airway more prone to collapse during sleep.

4. Obesity: Excess weight can lead to the accumulation of fatty tissues in the throat, narrowing the airway.

5. Excess throat tissue: Having excess throat tissue due to obesity or anatomical factors can reduce the space available for airflow, causing you to snore.

6. Sleep position: Sleeping on your back can cause the tongue and soft palate to collapse to the back of the throat, leading to snoring. Sleeping on your side may help reduce snoring.

7. Sleep apnea: Snoring can be a symptom of sleep apnea, a sleep disorder characterized by pauses in breathing during sleep. If it is persistent and disruptive, it’s advisable to consult a healthcare professional for further evaluation and guidance.

Symptoms of Snoring

Snoring can vary from person to person, and the underlying symptoms may differ. Here are some of the symptoms associated with it:

1. High blood pressure

2. Restless sleep

3. Chest pain, choking, and gasping at night

4. Silent vibrations or whistles to loud rumbling, snorting, or grumbling sounds

5. People who snore may change positions at night and have a dry and sore throat when they wake up.

6. Feeling tired throughout the day

7. Lack of proper sleep can lead to headaches and mood swings.

8. Some people have breathlessness, and their breathing even ceases for a few seconds when they are sleeping.

6 Ways to Reduce Snoring Immediately

1. Sleep on Your Side

Sleeping on your side can help prevent your tongue from blocking your throat and help you not to snore. Your likelihood of snoring depends on what position you sleep in. People are more likely to snore when sleeping on their backs, also called the supine position. In contrast, people snore less when they sleep on their sides, also called a lateral position. The tendency to snore could be more due to head position than body position, with people snoring less when their heads are turned to the side.

If you snore at night and you generally sleep on your back, try to fall asleep on your side instead. If you have trouble retraining your sleep position habits, consider strategically using pillows to provide comfort and keep your body and head in a side position.

2. Wear a Nasal Strip or Nasal Dilators

Nasal strips can help open up your nasal passages and improve airflow. Internal and external nasal dilators are geared toward improving airflow as you sleep. These small devices are available over-the-counter online and in most drug stores for relatively low prices.

Both types of nasal dilators are small, flexible strips that use tension to open the nasal passages. A nasal strip, or external dilator, sticks to the outside of the nose with adhesive. As it tries to retain its shape, it pulls outward, lifting the skin on the nose and opening the nasal passages. An internal nasal dilator operates similarly but from the inside. Instead of pulling on the outside of the nose, it pushes outward. Studies show that both types of dilators reduce snoring, but internal dilators tend to be more effective.

3. Use an Anti-Snoring Mouthpiece

Using a mouthpiece can help keep your airway open. A variety of dental devices are available to ease snoring. These anti-snoring mouthpieces can take more getting used to than nasal strips since they are larger and sit in the mouth all night. Anti-snoring mouthpieces are a form of mouthguard sold over the counter, and they generally come in two varieties.

Mandibular advancement devices — often called MADs — are a common type of anti-snoring mouthpiece. These mouth guards are usually molded to fit your teeth, then adjusted so that they move your lower jaw forward. This minor jaw realignment helps reduce snoring.

A tongue-retaining device or tongue stabilizing device — often called a TRD or TSD — is another type of anti-snoring mouthpiece. Like a MAD, this mouthpiece also fits between the teeth. A small part of the mouthpiece uses suction to keep the tongue from falling back into the throat.

Anti-snoring dental devices can even positively impact mild to moderate obstructive sleep apnea. However, do not self-diagnose or self-treat sleep apnea. Only use a dental device for sleep apnea with the approval of your doctor.

4. Reduce Body Weight

Excess weight can contribute to snoring, so maintaining a healthy weight through regular exercise and a balanced diet can help reduce snoring. Experts recommend weight loss as one of the first and most important treatments to try for snoring. Of course, this recommendation only applies to people who are overweight or obese. The National Heart, Lung, and Blood Institute provides an easy-to-use chart to help you determine whether or not you have a healthy weight based on your height, weight, and waistline.

A 2013 study found snoring was more prevalent among obese and pre-obese individuals compared to those with a normal body mass index (BMI). The researchers concluded that weight loss may be an appropriate strategy for managing it in people with a BMI greater than 25.

Research has found that weight loss in people with a high body mass index reduces both snoring and obstructive sleep apnea symptoms.

Be sure to approach weight loss healthily. Crash diets rarely work long-term and can be dangerous. Instead, eat whole foods consisting of healthy fats, whole grains, beans, healthy proteins, nuts, seeds, fruits, vegetables, and tubers. Also, incorporate physical activities into your life in a positive way.

5. Avoid Alcohol Before Bed

Alcohol can relax the muscles in your throat, leading to increased snoring. Avoiding alcohol before bedtime can help reduce it. Not only does alcohol increase snoring, but drinking before bed can even induce obstructive sleep apnea in people who don’t have the disorder. Alcohol’s effect on snoring and sleep is dose-related, so if you tend to drink multiple drinks, start by cutting back. If that doesn’t work, try to stop drinking a few hours before bed or consider cutting out alcohol altogether.

6. Quit Smoking

The phrase “smokers are liable to die young” is no joke, as tobacco contains lots of harmful substances that are injurious to one’s health.
Smoking can irritate your throat and nasal passages, causing you to snore. The flip side is also true: quitting smoking can help with your snoring problem.

It’s always advisable to consult with a healthcare professional for personalized advice and guidance, for improved sleep quality.