Causes of Snoring
Snoring occurs when the flow of air through your mouth and nose is partially blocked during sleep. This can be influenced by a variety of factors that affect the airway, making it more likely for vibrations to produce the familiar snoring sound. Here are the most common causes of snoring:
- Nasal congestion
- Obstructed airway
- Poor muscle tone in the throat and tongue
- Excess weight
- Sleep position
- Alcohol and sedatives
- Age
Tips to Help You Stop Snoring
1. Lose Weight
Individuals who are overweight are more likely to experience snoring. Fatty tissue and poor muscle tone can contribute to snoring. Eating a healthy diet full of nutritious foods and exercising regularly are the best ways to lose weight.
2. Sleep on One Side
You’re more likely to snore if you sleep on your back, which can cause the tongue to drop down to the back of the throat. This makes breathing more complicated and can cause snoring vibrations. Sleeping on one side may allow the air to flow more smoothly, reducing those vibrations. This can either stop the sound of a snore or make it quieter.
3. Avoid Alcohol
Drinking a large amount of alcohol relaxes the throat muscles. When these muscles relax, they are more likely to vibrate as air passes over them. Skip the nightcap before bed and see if it reduces or stops your snoring.
4. Treat Allergies
Allergic reactions may lead to congestion and blocked airways. This can make your snoring worse. If the problem is caused by perennial or seasonal allergies, getting effective treatment can help. Try incorporating local honey into your diet to see if that helps lower your allergic reaction to pollen, for example. Or, over-the-counter medications can help control allergies to dust and other allergens.
5. Use Nasal Dilators to Open Nasal Passages
Nasal dilators are small devices that help keep your nasal passages open while you sleep. By supporting the structure of your nose, they can improve airflow through the upper airway, making it easier to breathe and reducing the vibrations that cause snoring. Using nasal dilators regularly can be a simple and non-invasive way to help keep your nasal passages open and reduce snoring.
6. Use Nasal Strips
Nasal strips are adhesive strips that stick across the bridge of your nose to gently lift and widen the nasal passages. By keeping the airway open, they allow air to flow more freely, which can help reduce snoring. Nasal strips are beneficial for people with mild snoring or temporary nasal congestion.
7. Injection Snoreplasty
Injection snoreplasty is a minimally invasive treatment for snoring that involves injecting a hardening agent, called sodium tetradecyl sulfate, into the upper palate. When injected, this agent helps to reduce the volume and frequency of snoring. How? The hardening agent, once injected, creates a blister just in front of the uvula or the upper palate. The blister hardens a few days later, pulling the uvula forward to open up the airway and reduce vibrations that lead to snoring.
8. Lifestyle Changes
Lifestyle adjustments can help prevent snoring. Addressing a stuffy nose through proper treatment, quitting smoking, and ensuring you get enough sleep are all important. Avoiding sleep deprivation helps prevent snoring caused by overly relaxed throat muscles, while improving sleep quality can reduce daytime sleepiness and morning headaches. Using a body pillow to maintain a side-sleeping position may also help keep airways clear. Combining these lifestyle changes can create lasting improvements and help prevent snoring effectively.
What If Snoring Is Caused by Obstructive Sleep Apnea?
Snoring can sometimes indicate a serious condition called obstructive sleep apnea (OSA). In this disorder, the airway becomes partially or completely blocked during sleep, causing you to stop breathing repeatedly throughout the night. Even mild sleep apnea can disrupt sleep and lead to long-term health complications.
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OSA often occurs when the tongue muscles and surrounding tissues relax too much, collapsing into the airway. In some cases, the position of the lower jaw can also contribute to airway obstruction. Other signs may include excessive salivation, restless sleep, and frequent awakenings. If you suspect your snoring could be linked to sleep apnea, it’s essential to consult a healthcare professional for proper evaluation and guidance.
Can I Reduce Snoring with a Continuous Positive Airway Pressure (CPAP) Machine?
A CPAP machine is a standard treatment for obstructive sleep apnea, and it can also help treat snoring in many cases. The device works by delivering a steady stream of air through a mask, which keeps the airway open and prevents the vibrations that cause snoring. By supporting the airway, CPAP helps reduce strain on the airway muscles, allowing them to function more effectively during sleep. Many users also notice an improvement in overall sleep quality, waking up feeling more rested and experiencing fewer interruptions during the night.
Texas Sinus & Snoring Can Help You Get a Good Night's Sleep
You don’t have to accept restless nights as the norm. Our specialists focus on identifying the root causes of snoring and providing effective solutions so you can finally enjoy restful sleep.
Professional Team
Our skilled professionals specialize in head and neck surgery and other interventions designed to address complex nasal issues and chronic snoring. We carefully evaluate each patient’s anatomy and medical history to determine the most suitable snoring treatment, ensuring that any health concerns are safely managed.
Personalized Care
Every patient receives tailored recommendations, including oral appliances, lifestyle adjustments, and, if necessary, surgical treatments. Whether snoring is caused by a deviated septum or other airway obstructions, our team works to improve airflow and prevent snoring from continuing, helping patients achieve better overall health and more consistent restful sleep.
Innovative Techniques
Texas Sinus & Snoring stays at the forefront of treatment options, combining modern technology with proven methods. From minimally invasive procedures to advanced therapies, our techniques aim to reduce chronic snoring, correct nasal obstructions, and provide long-term relief so that you and your loved ones can enjoy uninterrupted nights.
Conclusion
People snore for various reasons, and in some cases, it may indicate a sleep disorder that requires medical attention. If your bed partner is disturbed at night, minor adjustments, such as changing your sleep position or using anti-snoring devices, can help alleviate the issue. Techniques such as keeping the tongue forward, sleeping on a body pillow, using nasal sprays, or sleeping on your side may also help reduce snoring caused by a relaxed soft palate.
For individuals experiencing persistent snoring, a sleep study at an accredited sleep center can help determine if severe underlying conditions, such as high blood pressure or heart disease, are contributing to the issue. Sleep specialists can guide you through treatment options, including lifestyle changes like weight loss, avoiding drinking alcohol, and managing excess weight, as well as adjusting certain medications that may worsen snoring. Addressing snoring effectively can not only provide better sleep but also improve overall health and restore peaceful nights for both you and your loved ones.
Ready to Breathe Freely Again?
By Dr. Ben Cilento, ENT
October 10, 2025
