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Snoring is a common condition that can disrupt sleep for both the individual and those around them. Almost everyone snores occasionally—including children—but consistent or loud snoring may indicate an underlying health issue.
According to the Cleveland Clinic, snoring occurs when air does not move smoothly through the nose or mouth. While mild snoring is often harmless, persistent or severe snoring can increase the risk of serious health problems, such as stroke and heart attack. It may also signal other medical conditions that require attention.
Daniel Slaughter, an otolaryngologist and snoring specialist at Capital Otolaryngology in Austin, Texas, explained on WebMD that snoring can significantly affect relationships.
“Snoring can create real problems in a marriage,” he noted.
Paediatrician Dr. Ayodele Renner also advised that children who snore should be evaluated medically, as snoring may be linked to issues such as enlarged or infected adenoids, which sometimes require surgical treatment.
Below are seven effective strategies that may help reduce snoring and improve sleep quality.
1. Adjust Your Sleeping Position
Sleeping on your back causes the soft palate and the base of the tongue to collapse toward the back of the throat, leading to vibrations that produce snoring.
Slaughter recommends using a full-length body pillow to help maintain a side-sleeping position, which can significantly reduce snoring.
2. Lose Excess Weight
Weight gain—especially around the neck—can narrow the airway, increasing the risk of snoring.
“If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep,” Slaughter explained. However, thin people can also snore, so weight is only one contributing factor.
3. Practise Good Sleep Hygiene
Poor sleep habits have an effect similar to alcohol consumption. Overtired muscles become more relaxed during deep sleep, increasing the likelihood of snoring.
Slaughter warns that working long hours without adequate rest can worsen the problem.
4. Keep Nasal Passages Open
When snoring originates from the nose, opening nasal passages can help air move more smoothly.
Using the analogy of a narrow hose, Slaughter explained that restricted nasal passages force air through more quickly, increasing vibrations.
A hot shower before bed—or rinsing the nose while showering—can help clear congestion and open nasal passages.
5. Replace or Clean Your Pillows
Allergens such as dust mites can accumulate in pillows, triggering allergic reactions that lead to nighttime nasal congestion and snoring. Allowing pets on the bed can also introduce additional irritants.
Slaughter recommends placing pillows in an air-fluff cycle every few weeks and replacing them every six months. Keeping pets out of the bedroom can also reduce allergen exposure.
6. Stay Hydrated
Dehydration causes the secretions in the nose and soft palate to thicken, increasing the chance of snoring.
The Institute of Medicine advises that women drink about 11 cups of water daily from all food and beverages, while men need approximately 16 cups.
7. Avoid Alcohol Before Bed
Alcohol and sedatives relax throat muscles, making snoring more likely.
Dr. Sudhansu Chokroverty, Programme Director for Clinical Neurophysiology and Sleep Medicine at the New Jersey Neuroscience Institute, noted that alcohol consumed four to five hours before bed worsens snoring. Even people who do not normally snore may do so after drinking.
Source: punching.com
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