Some at-home remedies include:. During sleep, fatty tissue in the neck can press on the throat, blocking the airways when the throat muscles relax. Losing weight can literally take the pressure off.
In people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy — and turn down the dial on the nighttime noise.
Try propping up the head of your bed. And snoozing on your side instead of your back may also cause less snoring. Weird but true: Some people swear by sewing a tennis ball to the back of their shirt to keep them from rolling onto their back at night. Opening your nasal passages at night can help cut down on snoring.
Adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. Another option is nasal dilators, which you insert into the nostrils to expand the nasal opening. Both strips and dilators are inexpensive and easy to find at the drugstore. Continuous positive airway pressure CPAP is considered the gold standard treatment for sleep apnea and snoring. You wear a mask over your nose or mouth that blows air into your airways while you sleep.
Back to Health A to Z. Snoring is very common and is not usually caused by anything serious. There are things that can help if it's a problem. If these do not work, medical treatment may be available.
Sometimes snoring indicates a more serious health problem. If it becomes disruptive or a person has other symptoms, it is best to see a doctor. During waking hours, the tissues in the throat and upper airway are open, and air enters the lungs easily for most people. During sleep, the soft tissues and tongue relax. This can partially block the airway. If the air coming in and out of the airway meets resistance, vibration can occur, causing snoring. Factors that can lead to snoring include:.
Snoring is more common during middle age, while males aged over 70 years are less likely to snore than younger males. Research also suggests that people who snore are more likely to have:. These factors all increase the risk of cardiovascular disease. However, experts do not know what exact role snoring plays in these conditions or whether they are a cause or an effect.
Learn here about sleeping positions for good health. Snoring is a symptom of sleep apnea. A person who experiences this condition may appear to stop breathing for a while as they sleep, then make choking or gasping sounds. Sleep apnea has links with other conditions, such as hypertension, congestive heart failure , hypothyroidism , or problems relating to the nervous system. Experts also believe that sleep apnea contributes to high blood pressure.
Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated November 11, Written by Danielle Pacheco. Medically Reviewed by Dr. Abhinav Singh. Make Bedtime Adjustments Many sleepers can reduce or eliminate their snoring by making one or more simple adjustments at night. Sleep on Your Side Your likelihood of snoring depends on what position you sleep in.
Wear a Nasal Strip or Dilator Internal and external nasal dilators are geared toward improving airflow as you sleep. Use an Anti-Snoring Mouthpiece A variety of dental devices are available to ease snoring.
Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Rowley, J. Snoring in adults. Eichler Ed. Yaremchuk, K. Why and when to treat snoring. Otolaryngologic Clinics of North America, 53 3 , — Benoist, L. Subjective effects of the sleep position trainer on snoring outcomes in position-dependent non-apneic snorers.
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Acta BioMedica, 90 2-S , 10— Lindman, R. A review of oral devices in the treatment of habitual snoring and obstructive sleep apnoea. Swedish Dental Journal, 25 1 , 39— De Meyer, M. Use of mandibular advancement devices for the treatment of primary snoring with or without obstructive sleep apnea OSA : A systematic review. Sleep Medicine Reviews, 56, Lazard, D. The tongue-retaining device: Efficacy and side effects in obstructive sleep apnea syndrome.
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