8 Simple Ways to Stop Snoring

Snoring is something we've all encountered, either as the perpetrator or as the restless victim. This noisy bedtime problem can seriously compromise the quality of sleep, leading to daytime fatigue, irritability, and even long-term health problems. While snoring from time to time is nearly universal, it's the persistent nightly symphonies that need addressing. In this blog, we'll explore eight simple yet effective ways to quiet down and catch those elusive Z's.

What is Snoring?

Snoring is the audible sound produced when air movement is obstructed during sleep. The culprits are often the throat, nasal passages, and even the position of your tongue. When you breathe, these areas can vibrate, creating the infamous snoring noise. The severity of snoring can vary from person to person, with extreme cases potentially indicating serious health concerns that may require medical attention.^[1]

1. Adopt a Side-Sleeping Position

Many people find relief from snoring by changing their sleeping position. When you sleep on your back, gravity can cause the tongue and soft palate to move backward into the throat, narrowing your airway and leading to snoring.^[2] Side sleeping helps to keep your airways open by preventing this gravitational pull on your tongue and soft palate.^[2]

To maintain a side-sleeping position, you might consider using a body pillow. A body pillow will support your back and front, making it more challenging to roll onto your back during the night. Some people also find success using a tennis ball technique: tape or sew a tennis ball to the back of your pajamas, which will make back-sleeping uncomfortable and encourage you to remain on your side.

2. Address Nasal Congestion

If you're snoring because of blocked nasal passages, getting them clear can do wonders. A stuffy nose requires more effort to pull air through, creating the conditions for snoring.^[3] You can use over-the-counter saline sprays, or even make your own saline solution at home for a natural approach. Some find relief through the use of nasal dilators, which physically open the nasal passage to make breathing easier.

3. Utilize Essential Oils

Natural oils like peppermint and eucalyptus have been found effective in relieving congestion, one of the contributing factors to snoring.^[4] For peppermint oil, a drop or two rubbed gently into the lower portions of each nostril can help to open up your airways. Eucalyptus oil can be used in a steam inhalation method. Boil a pot of water, add a few drops of eucalyptus oil, and then breathe in the steam by leaning over the pot and covering your head with a towel. Be cautious, as the steam will be hot. Do this before bedtime to help clear your airways.

These methods are a natural way to open up your nasal passages, improving your breathing pattern and hopefully putting an end to your snoring.^[5]

4. Elevate Your Head

Raising the position of your head while sleeping can reduce snoring by creating a better angle for breathing.^[6] You don't need a special bed for this. Adding an extra pillow or using a wedge-shaped pillow can do the trick. Elevating your head not only helps to keep your airways open but also may prevent the tongue and uvula from falling back, which is a common cause of snoring.

5. Mind Your Diet

What you eat, especially before bedtime, can affect how you breathe during sleep. Dairy products or high-fat foods can create mucus buildup, while spicy or acidic foods can cause inflammation in your airways. If you're keen to find out if your diet is affecting your snoring, try making a few changes. Cut back on problematic foods and increase your intake of water to keep tissues in the throat from sticking together, which can lead to snoring.

6. Nasal Strips or a Nasal Dilator

These over-the-counter solutions aim to open up your nasal passageways, making it easier for air to flow through.^[7] This is particularly helpful for individuals who snore due to narrow nasal passages. Nasal strips are placed on the outside of the nose and work by physically pulling open the nostrils. A nasal dilator is a plastic or rubber device that is placed inside the nostrils to push them apart. Both methods are non-intrusive and can offer quick relief.

7. Exercise Regularly and Maintain a Healthy Weight

Carrying extra weight, especially around the neck, can put pressure on your airways, resulting in snoring.^[8] Regular exercise can help you maintain a healthy weight and reduce snoring. Even if the weight loss is minimal, strenghtening the muscles of your neck can help reduce snoring. Mouth and throat exercises, also known as oropharyngeal muscle exercises, can improve obstructive sleep apnea and reduce snoring as well.^[9] Exercise will also improve your overall respiratory system, making it easier to breathe whether you're awake or asleep[10].

8. Consult a Healthcare Professional for Customized Solutions

If you've tried various methods and still can't find relief, it might be time to consult a healthcare professional for a more targeted treatment. This could range from dental devices that reposition the tongue and jaw to Continuous Positive Airway Pressure (CPAP) machines for sleep apnea. In some extreme cases, surgical interventions may be considered. A medical professional can provide a diagnosis and create a tailored treatment plan that aligns with the underlying cause of your snoring.

Conclusion

Snoring can disrupt not only your sleep but also that of those around you. It can also be an indicator of underlying health issues. Fortunately, a variety of solutions, ranging from lifestyle changes to medical interventions, can help you and your loved ones get a better night's sleep. If snoring continues to be a persistent issue, consult a healthcare provider for a comprehensive treatment plan tailored specifically for you.

1. “Snoring: The Causes, Dangers, & Treatment Options.” Sleep Foundation, 10 Aug. 2023, www.sleepfoundation.org/snoring. 
2. “Snoring.” NCH Healthcare System, 24 July 2023, nchmd.org/health-library/articles/con-20377673/.
3.  Cleveland Clinic. “When Snoring Disrupts Your Sleep (and Your Household).” Cleveland Clinic, my.clevelandclinic.org/health/diseases/15580-snoring. 
4.  Osborn, Corinne O’Keefe. “13 Essential Oils for Snoring: Remedies and How They Work.” Healthline, Healthline Media, 14 Jan. 2020, www.healthline.com/health/essential-oil-for-snoring.
5.  Little, Paul et al. “Effectiveness of steam inhalation and nasal irrigation for chronic or recurrent sinus symptoms in primary care: a pragmatic randomized controlled trial.” CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne vol. 188,13 (2016): 940-949. doi:10.1503/cmaj.160362
6. Danoff-Burg, Sharon et al. “Sleeping in an Inclined Position to Reduce Snoring and Improve Sleep: In-home Product Intervention Study.” JMIR formative research vol. 6,4 e30102. 6 Apr. 2022, doi:10.2196/30102
7. Gelardi, Matteo et al. “Internal nasal dilator in patients with obstructive sleep apnea syndrome and treated with continuous positive airway pressure.” Acta bio-medica : Atenei Parmensis vol. 90,2-S 24–27. 11 Jan. 2019, doi:10.23750/abm.v90i2-S.8100
8. “Overweight and Snoring: A Vicious Circle.” Snore Lab, www.snorelab.com/overweight-and-snoring-a-vicious-circle/. 
9. “Mouth and Throat Exercises to Help Stop Snoring.” Sleep Foundation, 10 Aug. 2023, www.sleepfoundation.org/snoring/mouth-exercises-to-stop-snoring.
10. American Lung Association. “Exercise and Lung Health.” American Lung Association, www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health