Snoring is more common than many people realize, with 90 million Americans reporting they’ve experienced it at some point and 37 million saying they snore regularly. While occasional snoring might be harmless, persistent snoring can disrupt sleep quality, impact health, and even strain relationships.
Whether you’re dealing with mild snoring or more severe symptoms, there are effective steps you can take to reduce it and enjoy better, quieter nights.
Start with Small Changes at Home
Simple changes to your daily routine and sleeping habits can make a big difference in reducing snoring. For instance, staying hydrated throughout the day helps prevent dryness in your mouth and throat, which can contribute to snoring. Similarly, practicing good sleep hygiene—such as establishing a regular sleep schedule—keeps your body well-rested and reduces the likelihood of airway obstruction.
Sleeping position also plays a significant role. Lying on your back can cause your tongue to fall backward, partially blocking your airway. Switching to side sleeping may help alleviate this issue. Using a supportive body pillow or elevating the head of your bed can encourage this position naturally.
Address Underlying Health and Lifestyle Factors
Snoring is often linked to specific habits or health conditions. Tackling these factors can make a noticeable difference:
- Exercise Regularly: Physical activity strengthens muscles, including those in your throat, which helps maintain open airways during sleep.
- Avoid Heavy Meals Before Bed: Eating late can put pressure on your diaphragm, making breathing harder.
- Quit Smoking: Smoking irritates the throat and nasal passages, leading to increased snoring.
- Limit Alcohol and Sedatives: These relax the throat muscles, increasing the likelihood of airway obstruction.
Consider Snoring Aids
When lifestyle adjustments aren’t enough, snoring aids can offer relief. Nasal strips or external dilators are easy-to-use options that open nasal passages, improving airflow and reducing snoring. Mouthguards designed to reposition the jaw or tongue can also help keep your airway open during sleep.
When lifestyle changes and snoring aids don’t provide relief, medical options might be worth exploring. If you’re wondering whether nasal surgery is the right solution for your snoring, watch this:
Snoring in Children: A Potential Warning Sign
Snoring isn’t limited to adults— children can snore too. While occasional snoring may be harmless, loud or persistent snoring in children could signal underlying issues, such as swollen tonsils, adenoids, or obstructive sleep apnea. These conditions can disrupt a child’s sleep, leading to daytime fatigue, difficulty concentrating, and even behavioral challenges.
Parents should watch for symptoms like gasping, restless sleep, or pauses in breathing and consult a pediatrician or sleep specialist if concerns arise. Early diagnosis and intervention are essential to prevent complications and support healthy development.
For more information on what snoring in children might indicate, watch this:
Snoring doesn’t have to disrupt your life—or your sleep. Whether it’s a matter of adjusting your lifestyle, trying snoring aids, or seeking medical guidance, there are plenty of solutions to minimize snoring and improve overall health.
If snoring affects your child, taking action early can prevent long-term issues and support their well-being.
When to Seek Medical Help
While occasional snoring is often manageable with lifestyle changes, persistent or severe snoring might indicate a more serious condition like obstructive sleep apnea. Signs that it’s time to consult a doctor include:
- Loud, frequent snoring.
- Pauses in breathing or gasping during sleep.
- Chronic fatigue despite adequate rest.
- Morning headaches or a sore throat upon waking.
Snoring doesn’t have to disrupt your life—or your sleep. Whether it’s a matter of adjusting your lifestyle, trying snoring aids, or seeking medical guidance, there are plenty of solutions to minimize snoring and improve overall health. If snoring affects your child, taking action early can prevent long-term issues and support their well-being.
At Clayton Sleep Institute, our team specializes in diagnosing and treating sleep disorders. With advanced sleep studies and tailored treatment plans, we help patients achieve better, healthier sleep.
Talk to your doctor today to request a sleep study, or call us: 314-645-5855.