Updated: Jun 13
Snoring is a noise that occurs during sleep when the flow of air is blocked in the throat or nose. Snoring can be caused by a number of things, including obesity, alcohol consumption, smoking, and sleep position. Some people may be more prone to snoring than others.
If you snore, you’re not alone. It’s estimated that 40% of adults snore occasionally and 20% of adults snore regularly. While it may not always be a problem, snoring can be disruptive to both the person who snores and their bed partner. If you’re looking for ways to stop snoring, there are a few things you can try.
Simple ways to stop snoring
Changing your sleep position is one way to reduce or eliminate snoring. Sleeping on your back allows gravity to pull the tongue and soft palate down, which can block the airway and cause snoring. Instead, try sleeping on your side. This can help keep your airway open and reduce snoring.
If you’re a smoker, quitting is one of the best things you can do for your health – and it may also help reduce your snoring. Smoking irritates the tissues in the throat, which can lead to inflammation and narrowing of the airway. Quitting smoking can help reduce or eliminate snoring.
Obesity is another factor that can contribute to snoring. If you’re overweight, losing even a few pounds can make a difference in your snoring. Losing weight can help reduce the pressure on your airway and make it less likely that you’ll snore.
If you drink alcohol, you may be surprised to learn that it can also contribute to snoring. Alcohol relaxes the muscles in the throat, which can cause snoring. If you’re going to drink, do so in moderation and avoid drinking close to bedtime.
There are a number of over-the-counter products that claim to stop snoring. These include nasal strips, mouthpieces, and sprays. Some people find these products helpful, while others don’t. It’s important to try different products to see what works best for you.
If you’re looking for a more permanent solution to your snoring, you may want to consider surgery. Surgery is usually only recommended for people who have severe snoring that doesn’t respond to other treatments. There are a number of different surgical options, so be sure to talk to your doctor about the best option for you.
If you snore, there are things you can do to reduce or eliminate it. Changing your sleep position, quitting smoking, losing weight, and avoiding alcohol before bedtime can all help. If these changes don’t work, there are also a number of over-the-counter products and surgeries that can help. Talk to your doctor about the best option for you.