How To Stop Snoring? From The Basics To The Solutions

how to stop snoring

Do you snore when you have had a few too many? Do you snore when you are congested or sick? Or are you one of those regular every-night snorers? Maybe your partner keeps you awake at night with their awful noises. Snoring is a pretty common thing among both sexes, usually occurring more frequently in men. Actually, about half of Americans snore.

Snorting? Grunting? Doesn’t sound very delightful, right? 

Snoring is usually not a health concern, but it can sometimes possibly indicate a more serious sleep disorder like sleep apnea. Knowing what type of snorer you are is key. We will take a look at that in this article.

There’s no need to suffer and disrupt your precious night’s sleep with snoring. There are several ways to help you or your partner put a stop to the dreadful noises at night. No more wild animals going through the bedroom at night with these simple tips on how to stop snoring.

Read on to find some super useful tips on the best ways to stop snoring. 

What Exactly Is Snoring?

how to stop snoring

As we read in the Google definition above snoring is the act of making some pretty atrocious sounds while asleep. But what causes you or your partner to sound like a wild animal or a freight train while sleeping? 

Snoring occurs when your airway is partially blocked and air can’t flow freely. The vibrations that are caused by the air trying to get through produces the snoring sound. This is usually caused by your relaxed tongue falling back into your throat or having extra nasal and throat tissue.

Do You Snore?

You’re pretty sure to find out easily if you snore if you sleep with a partner. You get the elbow in the ribs or the shove in the middle of the night and you have no idea what’s happening. Meanwhile, your partner has been lying awake trying to get to sleep while you are making an assortment of noises.

Also, if you have roommates they may mention your nighttime symphonies to you.

What if you sleep alone and live alone? Here are a few tell-tale signs that you are a snorer.

  • If you wake up regularly in the night coughing or gasping.
  • If you wake up with a dry mouth.
  • If you feel unrested and fatigue during the day.

If you want to make sure that you snore, you can use a recorder in your bedroom at night to capture the noises. Apps like Do I Snore are helpful to record and monitor your snoring.

What Type of Snorer Are You?

So, now you know that you are officially part of the snorer’s club. You need to know what type of snorer you are in order to determine what will work best to help stop your snoring.

Nasal snorer

You may be a nasal snorer if you have allergies or a deviated septum. The air is obstructed in your nose and makes a whistling or rumbling sound when it tries to pass through the nasal passages. 

Mouth snorer

Mouth snorers are common and a nasal snorer can easily become a mouth snorer if the nasal passages are too obstructed. The soft tissues in your mouth will vibrate if you sleep on your back and your nose is blocked, causing you to snore. 

Tongue snorer

This is the most common cause of snoring and is caused when your tongue relaxes and obstructs your airways while you sleep, causing the air to have to pass through a narrower tunnel. This creates vibrations that cause snoring.

Throat snorer

Throat snorers are the loudest snorers and this type of snoring is usually associated with sleep apnea. You most probably have sleep apnea if you snore very loudly and then stop for some time and restart. It’s recommended to see a professional if you think you may have sleep apnea. 

Why Do You Snore?

These are some of the main factors that can cause you to snore up a storm at night.

  • Gender 

Men are more prone to snoring because of the structure of their throats. They have larger airways than women and their larynxes are lower in their throats. This physical trait makes snoring more possible.

  • Weight

There is a high chance that you snore if you carry extra weight. The fatty tissues in your throat will obstruct your breathing while you sleep causing you to snore.

  • Tonsils

You will most probably be a snorer if you have enlarged tonsils.

  • Nasal deformity

Snoring can be caused by a deviated septum or if you have an injury to your nose. 

  • Smoking 

Smoking can inflame your nasal and throat passages causing you to snore.

Alcohol is a very well known snore inducer. After having a few and going to sleep, your overly-relaxed throat muscles will cause you to produce a snore-fest.

  • Age

As you age your airways get narrower and can snoring can become a regular nighttime visitor. People who have never snored in their lives sometimes start snoring in their fifties for no other apparent reason than their age.

Sleeping on your back will cause your tongue to relax and obstruct your throat causing you to snore at night. This is the number one position for inducing snoring. You can also snore in other positions, but less likely to. 

Tips for How to Stop Snoring

how to stop snoring

There are several ways to reduce or even eliminate snoring. Some are simple lifestyle changes while others may require some more targeted treatments and techniques.

Change your sleeping position

Sometimes switching from your usual back position to a side position is all it takes to prevent you from snoring. This is usually the best way to help mouth snorers stop snoring. Some pajamas are designed to keep you from rolling back to your usual back position. You can put a tennis ball in the back which will make it uncomfortable and practically impossible to sleep on your back.

Lose Weight 

Shedding the extra pounds and getting physically fit can have a huge impact on your snoring. Eating well, exercising, and leading a healthy lifestyle will not only benefit your snoring habits but your general well-being also.

Raise your head

Raising your head a few inches more than usual can also have positive results in reducing your snoring habit. Your passageways will open up making air flow more freely, eliminating the chances of snoring.  

Avoid Alcohol

Avoiding too many late-night drinks can help you get better sleep and also help prevent a snore storm. 

Quit Smoking

When you quit smoking your throat and airways will start to heal from the inflammation caused by smoking and this can help reduce snoring at night. And, your overall health will thank you also.

Watch nighttime snacking

Eating too much before nighttime can make your digestion go into overdrive and disrupt your sleep. Try not to eat right before going to sleep to avoid this.

Treat allergies or congestion

You can treat congestion with saline nasal rinses or over the counter decongestants to free up your nasal passages to help relieve snoring.

Use a humidifier

Keeping a good humidity level in your bedroom while you sleep will prevent your nasal passages from drying. 

Nasal strips and nasal dilators

Nasal strips and nasal dilators can help if you are certain that you are a nose snorer. Many different brands exist that can help open up your nasal passages while you sleep. Some are adhesive strips that you apply on your nose and others are dilators that you insert inside your nose to stretch out your nostrils.

Oral appliances

Mouthpieces and tongue retainer devices can help keep your tongue from slipping back into your throat and help prevent snoring. Many brands on the market claim to relieve snorers with different types of appliances. They all basically have the function of keeping your tongue from falling back into your throat while you sleep.

CPAP machines

The CPAP machine is one of the most invasive ways to stop snoring. It’s usually intended for more serious snorers who are also affected by sleep apnea. You need to have a sleep study conducted in order to determine if you need a CPAP machine.

Now you know the best ways to stop snoring. Knowing what type of snorer you are will let you determine which of these tips will work best for you. You may need to try a few before you can notice a significant difference in your snoring. Be patient (and be patient with your partner) if it doesn’t magically happen instantly. Certain things like losing weight will be gradual, but you will start noticing changes as you shed the pounds.

Good luck with your snore-free journey!