How to Stop Snoring: Expert Tips for Better Sleep

How to Stop Snoring: Expert-Recommended Tips to End Noisy Nights and Sleep Better

Snoring is a common issue that affects sleep quality, not only for the person snoring but also for their partner. Around 44% of men and 28% of women between the ages of 30 and 60 snore regularly, with the number increasing to nearly 50% for those over 60. Understanding the causes and solutions can help achieve quieter, more restful nights.

What Causes Snoring?

Snoring occurs when air flows past relaxed throat tissues, causing vibrations. Common triggers include:

  • Nasal congestion
  • Sleep position (especially sleeping on your back)
  • Obesity
  • Alcohol or sedative use
  • Smoking
  • Structural issues like a deviated septum

Expert-Recommended Tips to Stop Snoring:

  • Change Sleep Position

Sleeping on your side reduces airway obstruction caused by gravity. Use a body pillow or an elevated head pillow to help maintain the position.

  • Use Nasal Strips or Dilators

These devices improve airflow through the nose and help reduce snoring caused by nasal blockages or structural issues.

  • Maintain a Healthy Weight

Excess weight around the neck can restrict airflow. Losing weight can significantly reduce snoring and improve health.

  • Avoid Alcohol and Sedatives

Alcohol and sedatives relax throat muscles, increasing the likelihood of airway obstruction. Avoid them at least 3–4 hours before bedtime.

  • Practice Mouth and Throat Exercises

Strengthening throat muscles through exercises, such as tongue presses and vowel pronunciation, can help prevent airway collapse during sleep.

  • Quit Smoking

Smoking irritates the respiratory system, leading to airway inflammation and mucus production, which worsens snoring.

  • Use an Anti-Snoring Mouthpiece

Devices like mandibular advancement devices (MADs) and tongue retaining devices (TRDs) keep the airway open by adjusting jaw or tongue position.

  • Address Nasal Congestion

Use saline sprays, decongestants, or a humidifier to reduce nasal blockages, making it easier to breathe through the nose.

  • Consider Medical Treatments

For persistent snoring, consult a Ear Nose Throat Doctor

Snoring may indicate obstructive sleep apnea (OSA), a condition that causes breathing interruptions. If snoring is accompanied by gasping, choking, or fatigue, an ENT Doctor can assess your condition such as allergies or structural issues .

Why It’s Important to Address OSA:

Left untreated, sleep apnea can lead to:

  • High blood pressure.
  • Heart disease.
  • Stroke.
  • Diabetes.

Lifestyle Changes to Prevent Snoring:

  • Optimize your sleep environment by keeping your bedroom quiet, dark, and cool.
  • Stick to a consistent sleep schedule.
  • Stay hydrated to prevent mucus thickening in the airways.

When to Consult a Doctor:

If snoring persists despite lifestyle changes or if it’s accompanied by symptoms like daytime fatigue or choking during sleep, seek professional advice. Snoring may signal a more serious condition like sleep apnea, which requires medical attention. If you suspect sleep apnea, consult an ENT specialist or sleep doctor for a proper evaluation. Diagnosis may involve a sleep study, either at home or in a clinic, to monitor your breathing patterns.

Conclusion:

Snoring may seem like a harmless annoyance, but it can impact your health and relationships. By identifying the root cause and implementing expert-recommended strategies, you can enjoy quieter, more restful nights. Whether it’s through simple lifestyle adjustments or professional treatment, relief is within reach.

For expert care, visit our Snoring and Sleep Apnea page, learn more about our services at ENT Doctor Singapore, or contact us today to schedule a consultation.

FAQs About Snoring

In many cases, snoring can be significantly reduced or eliminated through lifestyle changes, medical devices, or surgical interventions. The right solution depends on the underlying cause. Consult an ENT specialist for personalized advice.

No, but snoring is a common symptom of obstructive sleep apnea (OSA). If snoring is accompanied by gasping, choking, or extreme fatigue, seek medical attention.

Products like nasal strips and mouthpieces can help, especially for mild snoring. However, severe cases may require professional treatment.

Yes, children can snore due to factors like enlarged tonsils or allergies. Persistent snoring in children should be evaluated by a doctor.