When we breathe, air smoothly travels from the nose, mouth, and throat. But when airways get hindered, the air moving through this narrow passage causes vibration which further leads to snoring. In short, snoring is an airway restriction during sleep and can disturb sleep as well. 

Conditions that cause snoring

• Obstructed nasal airways incl. cold, congestion, and allergies.
• A problem in the soft palate
• Enlarged tonsils or adenoids
• Obstructive Sleep Apnea (OSA)
• The condition is common in overweight or obese people
• Smoking or passive smoker
• Alcohol addicts
• Muscle relaxant medications
• Sleeping position (people who sleep on their back are more likely to snore)
• Hormonal changes during menopause and pregnancy

Tips to reduce snoring

Fixed sleeping routine – Getting a good quality night’s sleep can reduce snoring. Use the following tips to create a good sleeping habit

• Going to bed at a fixed time
• No use of mobile, TV or computer before going to bed.
• Practicing yoga
• Using a good quality mattress and pillows
• Creating the room ambiance dark and cozy

Sleeping posture – Sleeping in the right position can promote healthy sleeping. Adjust your pillow height to the desired level. This will support your neck and will keep your airways open.

Room air – Keep your room’s air moist and clean to reduce snoring. You can open your bedroom window at night for better circulation. If you are allergic to anything, keep triggers away. A nasal decongestant or vapor patch will help ease breathing during sleeping and reduce snoring.  

Exercise – Doing regular mouth, tongue, and throat exercises, you can notice an improvement in your snoring in a few days.

Quit smoking - Smoking can irritate and damage the membrane of the upper respiratory tract (nose and throat). You can take the help of professionals who can help you with some significant ways to reduce snoring.

Avoiding alcohol - Smoking can irritate and damage the membrane of the upper respiratory tract (nose and throat). Hence avoid alcohol if you are facing the problem of snoring.

Opting for the right pillow and mattress - According to some studies, changing pillow to comfortable ones reduces snoring frequency and volume by 50%. It can also improve the Obstructive Sleep Apnea condition.

Treating certain medical conditions

• Nasal decongestant
• Cold and allergies
• Tonsillectomy and adenoidectomy

If you snore once in a blue moon, it’s normal but if the habit of snoring lasts longer and disturbs your roommate’s sleep, then you should take professional help. 

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)