Why do people snore? 5 actionable tips to snore less

Snoring is a common sleep-related condition that can affect both the snorer and their partner. It’s not only irritating — snoring can also have a negative impact on sleep quality and overall health. In this article we’ll take a closer look at why people snore, and give you five concrete tips for reducing snoring and getting a more peaceful night’s sleep.

Table of Contents

What is snoring?

Snoring happens when airflow through the airways is restricted during sleep, resulting in a vibrating sound. It’s often linked to a blockage or narrowing of the airways, which can be caused by several factors, including:

Excess weight: Carrying extra weight can mean extra tissue around the airways, increasing the risk of snoring.
Sleep position: Sleeping on your back can cause the soft tissues at the back of the throat to fall backwards and partially block the airway.
Alcohol and smoking: Alcohol relaxes the throat muscles, while smoking irritates the airways — both of which make snoring more likely.
Allergies and a blocked nose: Both of these narrow the airway and contribute to snoring.
Mouth breathing: Breathing through the mouth at night puts more air pressure on the soft tissues of the throat, making vibration — and snoring — more likely.

Five concrete tips for less snoring

1. Use earplugs for sleep

If you’re the one being woken up by your partner’s snoring at night, sleep earplugs can be an effective solution. Earplugs block ambient sound and create a quieter atmosphere that makes it easier for you to fall asleep and stay asleep. SleepDeep earplugs are a great choice — they’re comfortable to wear all night.

2. Sleep on your side instead of your back

Changing your sleep position can be a simple but effective way to reduce snoring. If you usually sleep on your back, it’s worth trying side sleeping instead. When you lie on your back, gravity can pull the soft tissues in the airway backwards and cause snoring. Sleeping on your side helps keep the airway open and reduces the chance of vibration.

3. Avoid alcohol and smoking

Alcohol relaxes the muscles in the throat and increases the chance of snoring, while smoking irritates the airways and makes the problem worse. Cutting back on alcohol close to bedtime — and ideally quitting smoking altogether — both have a real positive impact on snoring.

4. Try nasal strips or a nasal spray

Nasal strips help keep the nostrils more open and improve airflow through the nose, which can reduce snoring caused by congestion. A nasal spray can also help open up the airways, particularly if you suffer from allergies or a blocked nose.

5. Consider mouth tape

Many people who snore are breathing through their mouth at night, which contributes to snoring by creating a blockage in the airway. Mouth tape can help keep the mouth gently closed and encourage proper nasal breathing. Mouth tape is a popular choice that can help reduce snoring and improve sleep quality.

Conclusion

Snoring can be a frustrating and disruptive condition that affects both the snorer and their partner. The good news is there are several methods and products that can help reduce it and lead to a more peaceful night’s sleep. By using sleep earplugs, changing your sleep position, avoiding alcohol and smoking, using nasal strips or a nasal spray, or trying mouth tape, you can take real steps toward minimising snoring. As always, see a doctor or sleep specialist if snoring is persistent or severe.