Just about everyone snores occasionally, but if
snoring happens frequently it can affect the quantity
and quality of your sleep and that of your family
members and roommates. Snoring can lead to poor
sleep and daytime fatigue, irritability, and increased
health problems. If your snoring keeps your partner
awake, it can also create major relationship
problems. Thankfully, sleeping in separate
bedrooms isn’t the only remedy for snoring. There
are many other effective solutions available.
The causes of snoring: Identify the cause to find the
cure
Not all snoring is the same. In fact, everyone
snores for different reasons. When you get to the
bottom of why you snore, then you can find the right
solutions to a quieter, deeper sleep.
People who snore often have too much throat and
nasal tissue, or “floppy” tissue that is more prone to
vibrate. The position of your tongue can also get in
the way of smooth breathing. Evaluating how and
when you snore will help you pinpoint whether the
cause of your snoring is within your control or not.
The good news is that no matter how and when you
snore, there are solutions to making your snoring
better.
Where does the snoring sound come from?
Snoring happens when you can't move air freely
through your nose and mouth during sleep. Often
caused by the narrowing of your airway, either from
poor sleep posture or abnormalities of the soft
tissues in your throat. A narrow airway gets in the
way of smooth breathing and creates the sound of
snoring.
Common causes of snoring
Age. As you reach middle age and beyond, your
throat becomes narrower, and the muscle tone
in your throat decreases.
The way you’re built. Men have narrower air
passages than women and are more likely to
snore. A narrow throat, a cleft palate, enlarged
adenoids, and other physical attributes that
contribute to snoring are often hereditary.
Nasal and sinus problems. Blocked airways
make inhalation difficult and create a vacuum in
the throat, leading to snoring.
Being overweight or out of shape. Fatty tissue
and poor muscle tone contribute to snoring.
Alcohol, smoking, and medications. Alcohol
intake, smoking, and certain medications can
increase muscle relaxation leading to more
snoring.
Sleep posture. Sleeping flat on your back causes
the flesh of your throat to relax and block the
airway.
Is it just snoring or sleep apnea?
Snoring could indicate sleep apnea, a potentially
life-threatening condition that requires medical
attention. Sleep apnea is a breathing obstruction,
causing the sleeper to keep waking up to begin
breathing again. Normal snoring doesn’t interfere
with the quality of your sleep as much as sleep
apnea, so if you’re suffering from extreme fatigue
and sleepiness during the day, your problem may
be more than just snoring.
Don’t let snoring damage your relationship
Is snoring causing a rift in your relationship? No
matter how much you love each other, the loss of
sleep from frequent snoring can strain a
relationship as well as put your partner’s health at
risk.
When snoring is a problem, relationship tension can
grow in the following ways:
Sleeping alone. If you or your partner snores,
one of the easiest solutions is for you to sleep
apart in different rooms. This often results in a
lack of needed physical intimacy, straining the
relationship. And if you’re the one snoring, you
might feel lonely, isolated, and frustrated about
something you feel you have no control over.
Snoring spats. It’s common to be irritable when
sleep loss is an issue, but try reining in your
frustration. Remember, you want to attack the
snoring problem—not your sleep partner.
Partner resentment. When a non-snorer feels he
or she has done everything possible to sleep
through the night (ear plugs, noise machines,
etc.) but his or her partner does nothing to
combat his or her own snoring, it can lead to
resentment. Working as a team to find a snoring
cure can prevent future fights.
If you value your relationship, make it your priority
to find a snoring cure so you can both sleep
soundly. Working together to stop snoring can even
be an opportunity to improve the quality of your
bond and become more deeply connected.
Communicating with a partner who snores
So you love everything about your partner… except
his or her snoring. It’s normal. Even the most
patient amongst us will draw the line at sleep
deprivation. But no matter how much sleep you lose
due to someone snoring, it’s important to handle the
problem sensitively. Remember that your partner
likely feels vulnerable and even a little embarrassed
about his or her snoring.
Time your talk carefully. Avoid middle of the
night or early morning discussions when you’re
feeling exhausted.
Keep in mind it’s not intentional. Although it’s
easy to feel like a victim when you lose sleep,
remember that your partner isn’t keeping you
awake on purpose.
Avoid lashing out. Sure, sleep deprivation is
aggravating and can be damaging to your health,
but try your best to approach the problem in a
non-confrontational way.
Beware of bitterness. Make sure that latching
onto snoring is not an outlet for other hidden
resentments you’re harboring.
Use humor and playfulness to bring up the
subject of snoring without hurting your partner’s
feelings. Laughing about it can ease tension.
Just make sure it doesn’t turn into too much
teasing.
Dealing with complaints about your snoring
It’s common to be caught off guard—not to mention
to feel a little hurt—when a partner complains about
your snoring. After all, you probably didn’t even
realize it was happening. And although it might
seem silly that snoring can cause such relationship
turmoil, it’s a common and a very real problem.
If you dismiss your partner’s concerns and refuse
to try to solve your snoring problem, you’re sending
a clear message to your partner that you don’t care
about his or her needs.
Keep the following in mind as you and your partner
work together to find a solution to your snoring:
Snoring is a physical issue. It’s nothing to be
embarrassed about. Like a pulled muscle or a
common cold, improving the condition is in your
hands.
Avoid taking it personally. Try not to take your
partner’s frustration as a personal critique or
attack. Your partner loves you, just not the
snoring.
Take your partner seriously. Avoid minimizing
complaints. Lack of sleep is a health hazard and
can make your partner feel miserable all day.
Make it clear that you prioritize the relationship.
If you and your partner have this understanding,
you’ll both do what it takes to find a cure for the
snoring.
Address inappropriate behavior. Although sleep
deprivation can lead to moodiness and irritability,
let your partner know that it’s not okay for them
to throw an elbow jab or snap at you when you’re
snoring.
Finding the right snoring cures, solutions, and
remedies
There are so many bizarre anti-snoring devices
available on the market today, with more being
added all the time, that finding the right solution for
your snoring can seem like a daunting task.
Unfortunately, many of these unusual devices are
unproven or work by simply keeping you awake at
night. There are, however, plenty of proven
techniques that can help you eliminate snoring. Not
every remedy is right for every person, though, so it
may require some patience, some lifestyle changes,
and a willingness to experiment with different
solutions.
The first step to solving a snoring problem is to find
the cause of your snoring. Enlist your non-snoring
sleep partner to help you keep a sleep diary to
monitor your snoring. Observing patterns in your
snoring can often help pinpoint the reasons why you
snore, what makes it worse, and how to go about
stopping your snoring.
How you snore reveals why you snore
It’s crucial to note the different ways you sleep and
snore. Sleep positions reveal a lot, and figuring out
how you snore can reveal why you snore. When
you know why you snore, you can get closer to a
cure.
Closed-mouth snoring may indicate a problem
with your tongue.
Open-mouth snoring may be related to the
tissues in your throat.
Snoring when sleeping on your back is probably
mild snoring—improved sleep habits and lifestyle
changes may be effective cures.
Snoring in all sleep positions can mean your
snoring is more severe and may require a more
comprehensive treatment.
Self-help cures to stop snoring
There are many things you can do on your own to
help stop snoring. Home remedies and lifestyle
changes can go a long way in resolving the
problem.
Lifestyle changes to stop snoring
Lose weight. Losing even a little bit of weight can
reduce fatty tissue in the back of the throat and
decrease or even stop snoring.
Exercise can also help to stop snoring. Working
out to tone your arms, legs, and abs, for
example, also leads to toning the muscles in
your throat, which in turn can lead to less
snoring.
Quit smoking. If you smoke, your chances of
snoring are high. Smoking causes airways to be
blocked by irritating the membranes in the nose
and throat.
Avoid alcohol, sleeping pills, and sedatives,
especially before bedtime, because they relax
the muscles in the throat and interfere with
breathing. Talk to your doctor about any
prescription medications you’re taking, as some
encourage a deeper level of sleep which can
make snoring worse.
Establish regular sleep patterns. Create a
bedtime ritual with your partner and stick to it.
Hitting the sack in a routine way together can
help you sleep better and often minimize
snoring.
Bedtime remedies to help you stop snoring
Clear nasal passages. Having a stuffy nose
makes inhalation difficult and creates a vacuum
in your throat, which in turn leads to snoring. You
can do it naturally with a Neti pot or try nasal
decongestants or nasal strips to help you
breathe more easily while sleeping.
Keep bedroom air moist with a humidifier. Dry air
can irritate membranes in the nose and throat.
Reposition. Elevating your head four inches may
ease breathing and encourage your tongue and
jaw to move forward. There are specially
designed pillows available to help prevent
snoring by making sure your neck muscles are
not crimped.
Avoid caffeine and heavy meals within two hours
of going to bed, especially dairy products and
soymilk.
Sleep on your side. Avoid sleeping on your back,
as gravity makes it more likely for your tongue
and soft tissues to drop and obstruct your
airway.
Stop Snoring Solution: The tennis ball trick
Is sleeping on your back causing you to snore? If
so, try the tennis ball trick. Sleep with a tennis ball
(or similar sized ball) attached to the back of a
pajama top or T-shirt. (You can sew or safety pin a
sock to the back of the pajama top, then put a
tennis ball in it.) The tennis ball is uncomfortable if
you lie on your back, and you will respond by
turning on your side. Or wedge a pillow stuffed with
tennis balls behind your back. Soon you will develop
side-sleeping as a habit and not need the tennis
balls.
Throat exercises to stop snoring
Practiced for 30 minutes a day, throat exercises
can be an effective way to reduce or stop snoring.
Repeatedly pronouncing certain vowel sounds and
curling the tongue in specific ways can strengthen
muscles in the upper respiratory tract and thereby
reduce snoring.
Try the following exercises to stop snoring. Start
slow and gradually increase the number of sets you
do. In some cases, you may be able to combine the
exercises with other activities, such as commuting
to work, walking your dog, working out, or taking a
shower.
Repeat each vowel (a-e-i-o-u) out loud for three
minutes a few times a day.
Place the tip of your tongue behind your top front
teeth. Slide your tongue backwards for 3 minutes
a day.
Close your mouth and purse your lips. Hold for
30 seconds.
With mouth open, move jaw to the right and hold
for 30 seconds. Repeat on left side.
With mouth open, contract the muscle at the
back of your throat repeatedly for 30 seconds.
Tip: Look in the mirror to see the uvula (“the
hanging ball&rdquo move up and down.
Alternative remedies for snoring
Singing can increase muscle control in the throat
and soft palate, reducing snoring caused by lax
muscles.
Playing the didgeridoo may sound strange, but
studies show that learning to play a didgeridoo
(native Australian wind instrument) can
strengthen the soft palate and throat, reducing
snoring.
Medical cures and treatments for snoring
If you’ve tried the self-help solutions to stop
snoring without success, don’t give up hope.
Medical cures and treatments could make all the
difference. New advances in the treatment of
snoring are being made all the time and the various
devices available to stop snoring are becoming
more and more effective and comfortable. So even
if your doctor recommends something that in the
past you found to be uncomfortable or ineffective,
that doesn’t mean the same will be true now.
Medical cures for snoring
If your own efforts to stop snoring do not help,
consult your physician or an otolaryngologist (an
ear, nose, and throat doctor, otherwise known as an
ENT). If you choose to try a dental appliance for
your snoring, you will need to see a dentist
specializing in these devices.
Continuous Positive Airway Pressure (CPAP). To
keep your airway open during sleep, a machine
at your bedside blows pressurized air into a
mask that you wear over your nose or face.
Dental appliances, oral devices, and lower jaw-
positioners often resemble an athlete’s mouth
guard. They help open your airway by bringing
your lower jaw or your tongue forward during
sleep.
Traditional surgery such as
Uvulopalatopharyngoplasty (UPPP), Thermal
Ablation Palatoplasty (TAP), tonsillectomy, and
adenoidectomy, increase the size of your airway
by surgically removing tissues or correcting
abnormalities. The Pillar procedure is also an
effective surgery in which small plastic implants
are inserted into the soft palate. Scar tissue
grows around the implants, stiffening the soft
palate, which stops vibrations that cause
snoring.
New developments. Laser-assisted
uvulopalatoplasty (LAUP) and somnoplasty
remove parts of the soft palate to reduce snoring
using lasers or radiofrequency signals. These
newer remedies may require further study.
When to see a doctor about snoring
Snoring can sometimes be a warning sign of a more
serious problem. A doctor should evaluate a snorer
for any underlying medical conditions, other
sleeping disorders such as sleep apnea, or any
sleep-related breathing problems. Call your doctor
if you or your sleep partner have noticed any of the
following red flags:
You snore loudly and heavily and are tired during
the day.
You stop breathing, gasp, or choke during sleep.
You fall asleep at inappropriate times, such as
during a conversation or a meal.
To rule out a more serious problem, a physician
may refer you to a sleep specialist for a home-
based sleep test using a portable monitor or request
you stay overnight at a sleep clinic. If these sleep
studies conclude that the snoring is not related to
any sleeping or breathing disorders, you can
discuss different treatment options to stop the
snoring.