Snoring is the sound produced when air flows past relaxed tissues in the throat, causing them to vibrate. This noise results from a narrowed airway, which can be caused by the anatomy of the mouth, throat, or sinuses, or by muscle relaxation during sleep. Nearly half of all adults snore occasionally, with about 25% snoring regularly. Fragmented sleep for the snorer results in daytime fatigue, headaches, and difficulty concentrating. Beyond the snorer, the disruptive noise significantly affects bed partners, leading to their own sleep deprivation, irritability, and relationship strain.
Lifestyle and Behavioral Adjustments
Simple modifications to nightly habits and sleeping posture can often reduce or eliminate mild to moderate snoring. One of the most effective behavioral changes is avoiding sleeping on the back, as this position obstructs the airway. To encourage side sleeping, a person can use a body pillow for support or employ a method like sewing a tennis ball into the back of a pajama top to create a discomfort cue that prevents rolling over.
Excess body weight, particularly around the neck, often contributes to snoring because the extra fatty tissue narrows the internal airway. Maintaining a healthy weight through diet and regular exercise can reduce this tissue mass, alleviating pressure on the throat and improving airflow. Even moderate weight loss can lead to a decrease in snoring frequency and loudness.
Substances that relax the body’s muscles can worsen snoring by causing excessive relaxation of the throat tissues. Alcohol and sedatives, including certain medications, should be avoided for several hours before bedtime, typically at least two hours. These substances make the muscles in the soft palate and throat more prone to collapse during sleep.
Managing nasal congestion is also important, as a blocked nose forces breathing through the mouth, which increases the likelihood of tissue vibration. Allergies, a cold, or dry air can cause this congestion, making it beneficial to use a humidifier or saline nasal rinses before bed to keep nasal passages clear. For persistent congestion, over-the-counter decongestants or prescribed steroid sprays can help open the airways.
Over-the-Counter Devices and Mechanical Aids
When lifestyle adjustments are not enough, various non-prescription devices can physically manipulate the breathing passages to reduce snoring. Nasal dilators, which include both external strips and internal inserts, work by widening the nasal passages to improve airflow. Nasal strips are adhesive bands placed across the bridge of the nose that use elastic tension to gently pull the nostrils open, while internal dilators are small, flexible cones inserted into the nostrils to physically prop them open. These devices are most effective for snoring caused by nasal obstruction.
For snoring originating deeper in the throat, oral appliances worn during sleep are often used to reposition the jaw or tongue. Mandibular Advancement Devices (MADs) resemble mouthguards and work by holding the lower jaw slightly forward. This forward movement pulls the base of the tongue and the soft palate away from the back of the throat, expanding the airway.
Another type is the Tongue Retaining Device (TRD), which uses suction to hold the tongue in a forward position, preventing it from collapsing into the throat. While many over-the-counter MADs are available as “boil-and-bite” models that offer a basic custom fit, devices custom-made by a dentist are typically more comfortable and effective for consistent use.
When to Seek Professional Intervention
While occasional snoring is common, loud, chronic snoring accompanied by other symptoms can indicate a more serious underlying condition, such as Obstructive Sleep Apnea (OSA). Warning signs that necessitate a medical evaluation include observed pauses in breathing during sleep, gasping or choking sounds at night, and persistent, excessive daytime sleepiness despite adequate time in bed. Other indicators are morning headaches, difficulty concentrating, and high blood pressure.
A physician will likely recommend a sleep study, known as polysomnography, to diagnose or rule out OSA. This study monitors various body functions during sleep, including breathing patterns, oxygen levels, and heart rate, to accurately assess the severity of any sleep disorder. If OSA is diagnosed, the most common and effective prescription treatment is Continuous Positive Airway Pressure (CPAP) therapy.
A CPAP machine delivers a constant stream of pressurized air through a mask worn over the nose or mouth, which acts as an air splint to keep the upper airway open and prevent collapse. For individuals who cannot tolerate CPAP or oral appliances, surgical options may be considered. These procedures, such as Uvulopalatopharyngoplasty (UPPP), aim to remove or stiffen excess tissue in the throat, like the uvula and soft palate, to physically widen the airway.