4 Strategies That Can Help Decrease Snoring

Dr. Craig Hudson, MD | August 9, 2016


Snoring is something many people (or rather their spouses and partners) have to deal with. While it might be a harmless pet peeve for some, if your significant other is a light sleeper, your snoring may negatively impact their ability to get restful sleep. But, never fear! There are a few ways to reduce your snoring.

Here are four strategies to try out:

1. Clear Your Nasal Passages

People with allergies, the flu, a deviated septum, nasal polyps and sinusitis will have congestion in their nasals passages due to swelling and phlegm. Instead of choosing to “tough it out” or allow congestion issues to go untreated, take steps to alleviate the constriction to encourage your body to breathe through your nose.

2. Get Your Weight Under Control

Those who are overweight or obese are far more likely to snore. The build-up of fatty tissue around the throat, face and neck can severely limit the passage of air through the airways. Partially restricted airways can cause breathing issues, snoring and sleep apnea.

3. Put Out That Cigarette and Cut Back on Drinking

Smoking can cause swelling and congestion in the nasal passages and throat. These after-effects of inhaling cigarette smoke can make breathing much more difficult as air struggles to make it through your nasal cavity. This congestion triggers snoring. Avoid irritating and damaging your respiratory system and quit smoking all together.

Consuming alcohol can relax the muscles, including those in the neck and throat. While it is true that during sleep, these muscles are relaxed anyways, alcohol can magnify this loosening of tension. The extreme relaxing of muscles may cause the throat to collapse.

4. Don’t Sleep On Your Back

Chronic snorers will usually experience the loudest and longest intervals of snoring while sleeping on their backs. Lying flat on your back can constrict airways due to fatty tissue around the face being compressed towards the throat. Rectify this issue by sleeping on your side. Lying to one side can prevent the compression of fatty tissue and open up airways.

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If you (or a loved one) finds that your snoring is consistently shaking the house, it is a good idea to make an appointment with your family doctor. Loud snoring can be a sign of more serious health issues like sleep apnea. It is important to attain quality, restful sleep and snoring may be a barrier. Try out these strategies – we hope that they help!