Effective ways to stop snoring

We all know somebody who snores. Maybe it’s you, or you may be lucky enough to share a room with the snoring offender. Either way, those snorts and snuffles can challenge your ability to get a good night of sleep.

Here’s the buzz from one of Gundersen’s Sleep Medicine experts on what causes snoring and how you can have a more restful time in dreamland.

Why do people snore?

"Snoring is caused by the vibration of soft tissues in the upper airway when you sleep," says Jacob Patty, PA-C in Sleep Medicine. "It most commonly happens when you breathe in but can also happen during expiration."

Occasional snoring is very common. It could be caused by things like a cold, allergies or alcohol consumption. Regular bouts of snoring occur in about 44 percent of males and 28 percent of females between the ages of 30 and 60. Here are some of the causes:

Anatomy of your nasal passages

You may have certain anatomical or mechanical problems with your nasal passages – like a deviated septum – that disrupt your breathing. You would likely experience troubles with daytime breathing in addition to the nasal breathing problems at night. Surgery to correct the issue could help to lessen the impact it has on your snoring habits. Our Ear, Nose & Throat experts can help you determine if you’d benefit from surgery.

Sleep position

Your sleep position can play a role in how much – or how little – you snore. "When we're flat on our back in the supine position, tissue tends to fall back more into the airway which makes the tongue relax back more and worsens the crowding of your airway," explains Jacob.

Adjusting to a side sleep position promotes less crowding and easier breathing. Use a body pillow to help you stay on your side more consistently.

Nasal congestion

Illness and allergies add congestion and increase inflammation in your nasal passages – which can lead to snoring. Try to manage your condition and keep your airways as clear as possible and lessen inflammation.

Smoking and alcohol use

Smoking is associated with an increase in snoring due to the nasal congestion that comes with smoke exposure. There may also be effects on the respiratory muscles like swelling during the night due to the nicotine withdrawal.

Alcohol use tends to relax the pharyngeal dilator muscles and close down your airway when you sleep. It’s best to avoid alcohol use within a few hours of your bed time.

Carrying excessive weight

Any time you gain weight, it adds extra tissue to many areas of your body – including your tongue. An increase in fat tissue in the tongue can lead to snoring and an increased risk of obstructive sleep apnea.

"Weight loss can significantly improve snoring just because as you take the weight off, the tongue gets a little smaller. Some of the soft tissue around the neck can get smaller, and there’s less pressure on that airway – and less collapsibility," says Jacob.

Obstructive sleep apnea

Snoring may be a sign that you suffer from a deeper issue – a sleep disorder called obstructive sleep apnea. If you notice paused breathing during sleep or regularly experience restless sleep at night, it’s important to consult a sleep specialist so you can get back to breathing better at night. Morning headaches and excessive sleepiness during the daytime can also be signs of obstructive sleep apnea.

How to stop snoring

Pay attention to when you snore and think about what may be causing you trouble. If you can get to the root of your snoring problems, you can make some changes in your lifestyle that can lessen the impact that snoring has on your life.

Live healthier

Do your best to live a healthier life. Kick, or cut back, on that smoking habit. Be more mindful of when you drink alcohol. Lose a little weight. Every little bit of movement in the right direction can help you get that all-important good night of sleep.

Eat better

Be mindful of what you’re eating. Set aside a little bit of time to meal prep or make something healthy and new. Try one of our healthy recipes to get on a path to a healthier you.

Work out

Find time in your schedule to go for a walk or run. Try a new workout. You’ll get double the benefit out of being active. Not only could you reduce your snoring intensity or frequency, but studies also show that regular physical activity can improve your sleep quality and duration.

Best devices and techniques for snoring

Outside of changes to your lifestyle, there are a few options you can try to reduce snoring.

Switch sleeping positions

A simple adjustment during sleep may stop or lessen your snoring. If it’s your bed partner, give them a gentle nudge or pull the sheets and they’ll likely make a switch in sleeping positions.

Nasal strips

A trial of nasal dilator strips could help to reduce the intensity of snoring. The strips widen the nasal passages, which decreases the resistance to airflow during breathing.

Over-the-counter oral appliances

A mandibular advancement device could be an option for some snorers. The device fits around your teeth and brings the lower jaw forward. That helps to reduce crowding and keeps the airway open. “Those devices don't always fit very well and can get to be uncomfortable or even affect your bite a little bit. In those situations it's better to go through a dentist or prosthodontist who can customize an oral appliance fit for you,” says Jacob.

Another option that may help is a tongue stabilizing device. This appliance creates suction on the tongue and helps to hold it forward, which can improve your breathing. It tends to be a bit uncomfortable to use, so it may not be tolerated well long-term.

When to see a sleep expert for snoring

If you think that your snoring issues may be related to obstructive sleep apnea, it’s important to be seen by a sleep medicine specialist. Our experts can help you determine if your snoring is associated with any other medical or anatomical problems.

It’s also important to consider the affect that your snoring may have on your bed partner. If the snoring is severe enough, it can be a significant cause of marital stress.

"If your bed partner is negatively affected by the snoring or seeing signs of more significant breathing disruption during sleep that would be a reason to get evaluated," explains Jacob. "We could help you rule out if there is obstructive sleep apnea through an in-home sleep test or a lab test and give you personalized tips to reduce your snoring."

Schedule a consult with one of our sleep specialists today to get to the root of your snoring problems and achieve a better night of sleep.