How to stop snoring

Almost everyone snores from time to time, but if snoring happens frequently, it can affect the quantity and quality of sleep, both for you and your family members or roommates . Snoring can make you tired and irritable during the day, as well as cause you health problems. Snoring in bed that keeps your partner awake can cause relationship problems. Here are some effective solutions to the problem.

Identify the causes of snoring

Everyone snores for different reasons. When we analyze them, we can find the most correct solutions for quieter and deeper sleep.

People who snore frequently have more specific tissue in the throat and nose that is more prone to vibrate. The position of the tongue can also play a role in even breathing.

Where does the sound of snoring come from?

Snoring occurs when the air through the nose and mouth during sleep cannot move freely. Often the cause is narrowed airways, bad sleeping position or abnormalities of the soft tissues in the throat.

Common causes of snoring


As you reach middle age, your throat narrows, and throat muscle tone decreases.

Gender and Anatomy

Men have narrower air passages than women and are more likely to snore. A narrow throat, cleft palate, enlarged adenoids, and other physical characteristics contribute to snoring being hereditary.

Nose and sinus problems

Obstruction of the airways makes inhalation more difficult and creates a vacuum in the throat that leads to snoring.

Being overweight

Adipose tissue and low muscle tone contribute to snoring.

Alcohol, smoking, and medications

Alcohol consumption, smoking, and certain medications can increase muscle relaxation leading to snoring.

Sleep Position

Sleeping on your back causes the throat tissue to relax and block the airway.

Is it just snoring or sleep apnea?

Snoring can be more than that – sleep apnea, which is a potentially life-threatening condition that requires medical attention. Normal snoring does not interfere with the quality of sleep as much as sleep apnea, so if you suffer from severe fatigue and daytime sleepiness, your problem may be more than snoring.

Don’t let snoring damage your relationship

Is snoring causing a relationship rift? No matter how much we love each other, not getting enough sleep because of our partner’s frequent snoring can strain relationships and put our health at risk.

Also, people often solve the problem by sleeping in different rooms. This leads to a lack of the necessary physical intimacy and tension in the relationship. Those who snore feel lonely, isolated and frustrated because of something they have no control over.

Anti-snoring devices

There are many devices and anti-snoring devices on the market, but not all of them are proven to work or just keep you up at night. Find out what works for you personally because these devices do not work universally.

The way you snore reveals why you snore

When you know why you snore, you can more easily heal yourself. For example, snoring with a closed mouth can indicate a problem with the tongue. Snoring with the mouth open connects to the tissues in the throat. Snoring when sleeping on your back is among the mildest options, because changing the sleeping position solves the problem.

How to stop snoring yourself

There are many things you can do to help yourself stop snoring. For example, by changing your lifestyle. Lose weight – losing even a little weight can reduce fatty tissue in the back of the throat and greatly reduce snoring.

Exercising to tone your arms, legs and abs also tones the muscles in your throat. Give up smoking, avoid drinking alcohol, sleeping pills and sedatives, especially before going to bed, because they relax the muscles of the throat and interfere with breathing.

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