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If you or your sleep partner snore through the night, you've probably searched for a way to stop it. That loud, rattling sound doesn't just annoy the person next to you. It can chip away at your own sleep quality too, leaving you both groggy the next day.
The good news is that snoring is often manageable once you understand what's causing it. Below, we'll break down why snoring happens and share five practical tips to help you quiet things down and finally get a full night's rest.
What Is Snoring?
Snoring happens when air moves past relaxed tissue in the back of your throat as you breathe. That tissue vibrates, and the vibration creates the hoarse, rattling sound we know as snoring. The more the airway narrows, the louder and more disruptive the snoring tends to be.
What Causes Snoring?
Snoring occurs when the muscles and tissues in your throat relax enough to partially block your airway. A number of everyday factors can make that more likely, including:
- Drinking alcohol, especially close to bedtime
- Seasonal allergies or nasal congestion
- Being sick with a cold or sinus infection
- Sleep deprivation
- The position you sleep in
- The natural shape of your mouth and throat
A few additional factors can raise your overall risk of snoring or developing a more serious condition like obstructive sleep apnea (OSA):
- Being male
- Carrying excess weight
- Having a naturally narrow airway
- Chronic nasal congestion or a deviated septum
- A family history of snoring or sleep apnea
Snoring is usually loudest when you sleep on your back, since gravity pulls the throat tissue downward and narrows the airway even further.
5 Tips to Stop Snoring
If snoring is disrupting your sleep, or your partner's, these five changes are a good place to start.
1. Exercise Regularly and Maintain a Healthy Weight
Carrying extra weight, particularly around the neck, adds soft tissue that can crowd the airway and make snoring worse. Regular exercise and a balanced diet support gradual, healthy weight loss, which can ease pressure on the throat and reduce snoring over time.
2. Elevate Your Head While You Sleep
Raising the head of your bed by about four inches can help keep your airway open by reducing the pull of gravity on your throat. An adjustable base makes this easy, letting you find the ideal incline at the touch of a button, without needing to prop up a stack of pillows that won't stay in place overnight.
3. Avoid Sleeping on Your Back
Since snoring is typically loudest on your back, switching to your side can make a noticeable difference. If you tend to roll onto your back during the night, try a body pillow to help you stay on your side, or look into a pillow built to support side sleeping, which can also ease pressure on your neck and shoulders.
4. Prioritize Getting Enough Sleep
Skimping on sleep makes you more prone to illness, including colds and sinus congestion, both of which can trigger or worsen snoring. Aim for a consistent, adequate amount of sleep each night to support your immune system and keep your airway clearer.
5. Limit Alcohol and Sedatives Before Bed
Alcohol and other sedatives relax your muscles, including the tissue in your throat, which makes snoring more likely. Try to avoid drinking in the hours before bed, especially if you already know you're prone to snoring.
Why Chronic Snoring Is Worth Addressing
Occasional snoring is usually harmless, but frequent, heavy snoring can be a sign of something more serious, like obstructive sleep apnea. Left unaddressed, chronic snoring has been linked to:
- Daytime sleepiness and fatigue
- Trouble concentrating and irritability
- Higher risk of high blood pressure, heart disease, and stroke
- Behavioral issues, including aggression or learning difficulties, in children with OSA
- Increased risk of drowsy-driving accidents
If you consistently wake up feeling exhausted despite a full night in bed, it may be worth exploring why you're still feeling tired during the day or looking into dedicated sleep apnea solutions.
We're not doctors, and this article isn't a substitute for medical advice. If snoring is a regular issue for you or your partner, talk to a licensed physician about a proper diagnosis and treatment options.
Sleep Soundly with the Right Setup
Small changes to your habits can go a long way toward a quieter night, but your sleep surface matters too. Our adjustable bases let you elevate your head at the push of a button, a simple way to open your airway and reduce snoring. And if snoring isn't fully solved by a change in position, our full lineup of mattresses is designed to cradle and support you through every stage of sleep, night after night.
Ready to build a better bedtime routine? Browse more tips on our Sleep Blog for everything from choosing the right pillow for your sleep position to understanding your sleep cycles.
