What causes snoring and how can you stop it?

Snoring describes the heavy, noisy breathing that occurs during sleep. It occurs when air moves past the tissues and muscles that surround your throat and trachea.

Snoring is something that can affect anybody at any time in their lives, but certain factors increase your risk of snoring, such as your age and weight. If it occurs once every so often and doesn’t disrupt your daily living, it’s not usually a cause for concern.

However, persistent snoring can become a problem. Constantly waking up because you are snoring can cause you to feel fatigued during the day. This can have a negative impact on your overall health and well-being. Snoring can also be a sign of sleep apnea or a respiratory condition.

Causes and risk factors of snoring

Snoring can occur naturally when the tissues in your throat block your airway. But there are some situations and conditions that can increase your risk of snoring or make it worse, such as:

• The anatomy of your mouth and throat
• Nasal conditions
• Sleeping position
• Alcohol consumption
• Being overweight
• Family history of snoring

Treatments for snoring

Thankfully, there are plenty of things that you can do to treat snoring. Here are some tips to try that may help reduce snoring.  

• Sleep on your side instead of your back.
• Place a pillow under your head to open up the airways.
• Stick to a regular sleep schedule to maximize your sleep hygiene.
• Dietary changes - changing your diet, such as limiting “junk food,” may help you to lose weight, reducing the pressure on your airway.
• Reduced alcohol consumption - cutting out alcohol may improve your sleep quality and reduce snoring.
• In addition to behavior and lifestyle changes, your doctor may explore additional treatment options.