Why We Snore and 7 Effective Ways to Stop It Tonight

Almost half of adults snore now and then, and about one in four snore regularly. That familiar nighttime noise can range from a gentle murmur to a loud rumble that keeps both the snorer and their partner awake or even forces them into separate bedrooms. In fact, surveys show that around 35% of couples sometimes sleep apart due to disruptive snoring.

Despite how common snoring is, many people don't know why it happens or realize there are ways to reduce or stop it. The good news is you can try several snoring solutions tonight and start getting quieter, more restful sleep right away.

This article explains why snoring occurs and offers seven practical ways to help you achieve quieter nights.

What Happens When We Snore

When you're awake, the muscles in your throat keep your breathing passages open. When you sleep, these muscles relax. For some people, this narrowing makes airflow noisy, causing snoring. It’s like when you partially cover the opening of a straw; the air passing through makes a sound. That's essentially what's happening in your throat.

You don't snore equally during all sleep stages. It’s most common during REM (Rapid Eye Movement) sleep and deeper non-REM stages. During these stages, throat muscles relax even more, making your airway narrower and prone to vibrations.

Where exactly this narrowing occurs can differ from person to person. Sometimes it's the soft palate and uvula (the dangling tissue at the back of your throat) [1]. Other times, it's your tongue falling back and blocking airflow, or the sides of your throat narrowing in.

Main Causes of Snoring

Knowing why snoring happens can help you address it more effectively. Here are the main reasons people snore:

Airway shape: Some people's natural throat shape can make them more likely to snore [2]:

• Enlarged tonsils or adenoids
  

• A low, thick soft palate
  

• The dangling tissue at the back of the throat (uvula)
  

• A naturally narrow throat
  

• Excess tissue in the throat
  

Nasal issues: When you can't breathe properly through your nose, you tend to breathe through your mouth during sleep, making snoring more likely [3]. Common nasal problems include:

• Seasonal allergies
  

• Sinus infections
  

• Nasal polyps
  

• Deviated septum
  

• Nasal congestion from colds or flu
  

Sleep position: Sleeping on your back often makes snoring worse because your tongue and soft palate naturally fall backward, partially blocking your airway.

Muscle relaxation: Certain things cause extra relaxation in the throat muscles:

• Drinking alcohol before bed
  

• Sedatives and sleep medications
  

• Extreme tiredness
  

• Certain muscle relaxants
  

Age: As we age, muscles naturally lose tone, including those in the throat, making older adults more prone to snoring.

Weight: Extra weight, particularly around your neck, can squeeze your airway shut when lying down, increasing the likelihood of snoring.

Usually, snoring results from several factors combined, not just one.

Snoring vs. Sleep Apnea: Understanding the Difference

Many people snore without major health concerns, but sometimes snoring indicates a more serious condition called obstructive sleep apnea (OSA) [4].

Regular snoring partially blocks airflow but doesn't interrupt breathing completely. With sleep apnea, breathing repeatedly stops and starts during sleep. Sleep apnea can raise your risk of serious health problems like heart disease, stroke, diabetes, and high blood pressure.

Research from Henry Ford Hospital found that people who snored—even without sleep apnea—showed thicker carotid arteries, which supply blood to the brain. According to the study's lead author, Dr. Robert Deeb, snoring shouldn't be ignored because it can indicate future cardiovascular risks.

Signs that snoring might relate to sleep apnea include:

• Pauses in breathing are noticed by someone else
  

• Gasping or choking during sleep
  

• Excessive daytime sleepiness
  

• Morning headaches
  

• Trouble concentrating
  

• Irritability
  

• High blood pressure
  

• Waking with a dry mouth or sore throat
  

If these symptoms occur, talk to your doctor, as sleep apnea can significantly affect your health.

7 Effective Ways to Stop Snoring

These practical tips can help reduce or stop snoring quickly and effectively:

1. Change Your Sleep Position

Sleeping on your back lets your tongue fall backward, partially blocking your airway. Try sleeping on your side by using a body pillow, placing a pillow behind your back, or sewing a tennis ball into the back of your pajamas to discourage back-sleeping. Elevating your head about 4 inches with an extra pillow or wedge can also help.

Research shows side-sleeping can greatly reduce snoring compared to back-sleeping, with one study showing a 7% reduction [5]. If you’re searching for how to stop snoring immediately, the quickest fixes are changing to a side-sleeping position or using nasal strips.

2. Open Nasal Passages

Keeping nasal passages clear can significantly reduce snoring [6]. Use external nasal strips or internal dilators, saline nasal rinses (like neti pots or sprays), or a humidifier to keep nasal tissues moist. If allergies cause congestion, work with a healthcare provider to manage them.

3. Make Simple Lifestyle Changes

• Keep a healthy weight: Losing even a little weight around your neck can help open your airway.
  

• Limit alcohol: Alcohol relaxes throat muscles. Avoid it at least 4 hours before bed.
  

• Quit smoking: Smoking irritates your throat, increasing snoring.
  

• Stay hydrated: Drink water throughout the day to keep throat tissues healthy.

Also Read: Best Foods for Sleep: What to Eat and Avoid Before Bed

4. Build Better Sleep Habits

Poor sleep habits worsen snoring:

• Stick to a regular sleep schedule.
  

• Get 7–9 hours of sleep per night.
  

• Make your bedroom dark, quiet, and cool (around 65–68°F).
  

• Cut down on screen time at least 30 minutes before bed.

Also Read: 13 Tips to Fall Asleep Faster

5. Consider Anti-Snoring Devices

Several devices address the physical causes of snoring:

• Oral appliances fitted by dentists or sleep specialists keep the airway open.
  

• CPAP machines deliver pressurized air to eliminate snoring, requiring a prescription.
  

• Adjustable beds can elevate your head, helping keep your airway open.
  

• Some people experiment with mouth tape, a gentle adhesive strip intended to keep lips closed and encourage nasal breathing during sleep. Although it’s gained popularity through platforms like TikTok, it's not generally recommended by sleep experts. If you decide to explore mouth tape, proceed with caution and ensure you can comfortably breathe through your nose first.
  

6. Give Your Airway Muscles a Workout

Strengthen your throat muscles with exercises:

• Clearly pronounce vowels aloud daily.
  

• Slide your tongue back along your mouth's roof.
  

• Purse your lips and hold for 30 seconds.
  

• Move your jaw gently side-to-side.
  

• Singing or playing wind instruments can also help reduce snoring. A Swiss study published in the British Medical Journal found that regular practice with instruments like the didgeridoo significantly reduced snoring and improved sleep quality for both snorers and their partners. [7].
  

7. Try Natural Sleep Aids

Supporting balanced sleep with natural ingredients can reduce snoring. Montmorency tart cherry helps regulate sleep cycles, while Rafuma leaf promotes deeper sleep. Products like Sip2Sleep® combine these natural ingredients to gently support better sleep without the side effects of sleeping pills and OTC sleep aids.

Frequently Asked Questions

• Why do others snore and you don't?
  Snoring depends on individual factors like airway shape, nasal congestion, weight, age, and lifestyle habits.
  

• Is snoring unhealthy?
  Occasional snoring isn't usually harmful. However, regular loud snoring may indicate health issues like sleep apnea.
  

• What is the best solution for snoring?
  There's no single best solution. A combination of lifestyle changes, sleep position adjustments, devices, and natural sleep aids often works best.
  

• Is snoring in pregnancy or children normal?
  Mild snoring during pregnancy or in children is usually normal. Persistent loud snoring should be discussed with a doctor.
  

• Are there advanced medical options for snoring?
  For severe cases, specialists may recommend hypoglossal nerve stimulation, an implanted device that activates the tongue muscle to keep the airway open.
  

• When should you see a healthcare provider for snoring?
  See a doctor if you experience signs of sleep apnea, severe disruption, or if home remedies don’t help.
  

Reference

1. Chang ET, Baik G, Torre C, Brietzke SE, Camacho M. The relationship of the uvula with snoring and obstructive sleep apnea: a systematic review. Sleep Breath. 2018 Dec;22(4):955-961. doi: 10.1007/s11325-018-1651-5. Epub 2018 Mar 9. PMID: 29524092.

2. Barney, Anna M. et al. “Biomechanical modelling of palatal snoring.” 2010 3rd International Symposium on Applied Sciences in Biomedical and Communication Technologies (ISABEL 2010) (2010): 1-2.

3. Michalska J, Olszewski J. Polysomnographic evaluation of sleep apnea in patients with unilateral or bilateral impaired nasal patency. Otolaryngol Pol. 2016 Feb 29;70(2):31-7. doi: 10.5604/00306657.1193067. PMID: 27386831.

4. Shahveisi K, Jalali A, Moloudi MR, Moradi S, Maroufi A, Khazaie H. Sleep Architecture in Patients With Primary Snoring and Obstructive Sleep Apnea. Basic Clin Neurosci. 2018 Mar-Apr;9(2):147-156. doi: 10.29252/NIRP.BCN.9.2.147. PMID: 29967674; PMCID: PMC6026090.

5. Danoff-Burg S, Rus HM, Weaver MA, Raymann RJEM. Sleeping in an Inclined Position to Reduce Snoring and Improve Sleep: In-home Product Intervention Study. JMIR Form Res. 2022 Apr 6;6(4):e30102. doi: 10.2196/30102. PMID: 35384849; PMCID: PMC9021938.

6. Höijer U, Ejnell H, Hedner J, Petruson B, Eng LB. The effects of nasal dilation on snoring and obstructive sleep apnea. Arch Otolaryngol Head Neck Surg. 1992 Mar;118(3):281-4. doi: 10.1001/archotol.1992.01880030069015. PMID: 1554449.

7. Puhan MA, Suarez A, Lo Cascio C, Zahn A, Heitz M, Braendli O. Didgeridoo playing as alternative treatment for obstructive sleep apnoea syndrome: randomised controlled trial. BMJ. 2006 Feb 4;332(7536):266-70. doi: 10.1136/bmj.38705.470590.55. Epub 2005 Dec 23. PMID: 16377643; PMCID: PMC1360393.