Snoring is a common problem that can affect both your sleep and the people around you. It can make it harder to enjoy a peaceful night’s rest and may also disturb your partner or other family members.
The good news is that there are several things you can try to reduce snoring and improve your sleeping routine. Understanding what causes it is a useful first step.
What Is Snoring?
Snoring usually happens when airflow through the nose or mouth becomes restricted during sleep. This can happen for different reasons, so identifying the possible cause can help you find a suitable way to manage the problem.
Let’s look at some common causes of snoring.
What Causes Snoring?
Allergies
Allergies such as hay fever can make snoring worse, particularly during certain times of the year. Some people may also react to dust or materials used in their bedding.
Changing your washing powder, cleaning your bedding regularly, and checking whether certain bedding materials trigger your symptoms may help.
Sinus Problems
A blocked nose caused by a cold, sinus infection, or other condition can make breathing more difficult and may contribute to snoring. Certain medicines can also affect nasal breathing.
If you regularly experience sinus problems or have ongoing breathing difficulties, it’s worth speaking with a doctor.
Nasal Polyps
Nasal polyps are soft growths that can develop inside the nasal passages and may make it harder to breathe through your nose. They can sometimes be associated with conditions such as recurring sinus problems.
If nasal polyps are affecting your breathing, a healthcare professional can advise you about suitable treatment options.
Relaxed Throat and Tongue Muscles
During sleep, the muscles in your throat and tongue naturally relax. In some people, this relaxation can narrow the airway and cause the tissues to vibrate as air passes through, resulting in snoring.
Weight Gain
Extra tissue around the neck and throat can contribute to a narrower airway, which may increase the chance of snoring. Maintaining a healthy weight through a balanced diet and regular physical activity may help reduce the problem for some people.
Can Snoring Affect Your Health?
Snoring can sometimes be more than just a nighttime disturbance. If snoring is accompanied by repeated pauses in breathing, gasping, or choking during sleep, it may be a sign of a sleep-related breathing disorder such as sleep apnoea.
Some people who snore may also experience morning headaches, daytime tiredness, or difficulty staying alert.
If you regularly stop breathing during sleep, wake up gasping, or feel excessively tired during the day, speak with a healthcare professional for appropriate advice.
How Can You Reduce Snoring?
Making a few changes to your daily routine and sleeping habits may help reduce snoring.
Try Anti-Snoring Aids
There are different products designed to help reduce snoring, including nasal strips and other breathing aids. Their effectiveness can vary from person to person, so it’s important to choose an option that is suitable for your needs.
Maintain a Healthy Lifestyle
A balanced diet and regular exercise can support your overall health and may help reduce snoring, particularly when excess weight is contributing to restricted airflow.
Sleep on Your Side
Sleeping on your side may help keep your airway more open compared with sleeping on your back. You can use pillows to help maintain a side-sleeping position throughout the night.
Avoid Alcohol Before Bed
Alcohol can relax the muscles in your throat and may make snoring worse. Limiting alcohol, particularly before bedtime, may help you sleep more comfortably.
Check Your Mattress, Bedding and Pillows
Allergies and irritants in your sleeping environment can contribute to nasal congestion and may make snoring worse. Regularly cleaning your bedding and pillows and considering whether your mattress needs replacing can help create a cleaner sleeping environment.
You can also try changing your laundry detergent if you think it may be contributing to irritation.
Snoring can have several different causes, so the right solution will depend on what is affecting your breathing. Improving your lifestyle, sleep position, and bedroom environment may help in some cases. If your snoring is persistent or comes with breathing pauses or significant daytime tiredness, seek advice from a healthcare professional.
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