How To Deal With Snoring For Healthy Sleep

A number of people snore occasionally in their sleep, but if you snore frequently, it can affect the quality and quantity of your sleep as well as that of your roommates, sleep partners or family members.

Snoring can cause poor sleep, irritability, daytime fatigue and other health problems. If snoring is the reason for you and your partner keep awake, it may lead to relationship problems. Some end up having separate bedrooms. Hopefully, this is not the only solution to snoring. There are other effective solutions for those asking whether you can have sleep without snoring. Let us first understand what snoring is.

What Is Snoring?

Snoring takes place when air does not move freely through your throat and nose while asleep. This leads to the vibration of the surrounding tissues, which produce the snoring sound. Those who snore in many cases may also have too much tissue in the nose and throat that is prone to vibration. The tongue position can also be a hindrance to smooth breathing.

The first step for you to stop snoring, is to know what makes you snore and how you do it. The positive thing is that there are solutions for snoring whatever the cause. The things that may cause snoring are sleep posture, being overweight, age, sinus and nasal problems, smoking, alcohol and medication and in other cases, the way you are built.

How you snore is often an indicator of why you snore. Snoring with your mouth closed may be an indicator of a hitch with your tongue position. Snoring with your mouth open may be related to the amount of tissue around your throat. Snoring caused by sleeping on the back is in many occasions snoring and lifestyle changes as well as improved sleeping habits may be the best cures.

Tips To Sleep Without Snoring

There are many anti-snoring devices available in the market today and trying to find one that works is in many cases a difficult task. Most of the devices have not been researched on and other may simply work by keeping you awake throughout the night.

However, there are many other methods that can be used to helps stop snoring. The important thing is to know that many of these require patience as they don’t work the same for each person. You may also have to make lifestyle changes and have the right attitude to try out different solutions.

Lifestyle Changes

Lose Weight

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lf you are overweight, try losing some few pounds. This can reduce the fatty tissues found behind the throat and reduce or stop snoring.

Quit Smoking

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This is one thing that is easier said than done, but it causes irritation to the membranes of the throat and nose. This leads to blockage of the airway and cause snoring.

Avoid Alcohol, Sedatives and Sleeping Pills

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These lead to relaxation of the muscles in the throat, which may in the long run interfere with breathing. Consult your doctor on the prescriptions you are taking, as some may be the cause of your snoring.

Bedtime Routines To Stop Snoring

Clear Nasal Passages

Having a stuffy nose may be the cause of your snoring. Use saline to the rinse sinuses before going to bed. Using nasal strips, decongestants, and Neti pot can act as catalysts for easy breathing while asleep.

Keep Your Bedroom Air Moist

Dry air can cause irritation to nose and throat membranes. If having swollen nasal tissues is the cause of your snoring, use a humidifier to moisten the air in your bedroom.

Change Your Sleeping Position

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Try using a pillow that elevates your head to ease breathing. This encourages the tongue and jaws to move forward. Ensure that the muscles around the neck are not crimped with your sleeping position.

Lie On Your Side Instead Of The Back When Sleeping

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Place something such as a tennis ball on your back, such that if you roll and sleep on your back it becomes uncomfortable and you roll over to your side. Do this often and it will turn into a habit for better sleep.

Try Anti-Snoring Mouth Appliances

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The best anti snoring devices look like an athlete’s mouth guard that help to open your airway. It brings the lower jaw and the tongue to the front when sleeping. There are also do-it-yourself kits that are available.

Change Your Pillow

Change your pillow to help your sleep better

Allergens on your pillow may be the cause of your snoring. Dust mites can accumulate, causing allergic reactions leading to snoring. Aerate your pillow once every few weeks and replace them after some months. You can also go for the best memory foam pillow that prevent snoring.

If you try all the above and the snoring does not stop, you can go for medical cures such as somnoplasty, palatal implants, traditional surgery and many others that deal with snoring problems.


In conclusion, it is always important to know what causes you to snore and how you snore for you to choose what works best for you. In most cases, lifestyle change can stop snoring completely. You only go for medical cures if things get worse. However, it is important to know that snoring can be an indicator of a more serious problem. Consider seeing a doctor if your snoring problem is more than serious.

  • Jane
  • Updated March 13, 2017

I am Jane Collins, a Founder and a Main Editor of I decided to create this site to share my knowledge, guides and tips to help you to have a good night's sleep.

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