Sleep Resources

How to Stop Snoring

Tired of snoring keeping you up at night? Learn about the causes of snoring and five natural tips to prevent it.

By Tyler Moyer

It may come as a surprise to you, but it’s no surprise that either you or your partner tend to snore. According to Sleep Education, roughly 40 percent of adult men and 24 percent of adult women frequently snore. 

In a recent study assessed by OnePoll, 2000 people were asked questions about their sleeping experience with their partner. Shockingly, a staggering 46 percent admitted to wishing they could sleep alone more often than with their partner. Serviced through Slumber Cloud, half of the couples who admitted to wanting a solo nights sleep said it’s due to their partner snoring too loud, or the discomfort of heat radiating from their partner lying next to them. 

Nobody wants their partner to dread sleeping together. You may ask, why is snoring a “thing,” and can it be prevented? 

Common Causes of Snoring

The sound known as snoring is caused by the vibration of soft tissue in the nose and throat and occurs when air fails to freely move throughout your soft palate. Not all causes of snoring are due to underlying disease, sometimes it’s simply a result of inflammation or the structure of your soft palate. 

Below are eight common causes of snoring:

  • Obesity: Being overweight is a key indicator of snoring and sleep apnea. Obese individuals have more fatty tissues which clog the nose and throat, causing airway blockage. 
  • The male population: As mentioned above, 47 percent of men frequently snore. It’s much more common for men to snore than it is for women due to the genetic makeup of the male body. Although men have larger airways than women, the larynx (also known as the voice box) in men is farther down the neck. This leaves a void in the throat, and the tongue will naturally fall into this space, which causes snoring to occur more effortless and more commonly. 
  • Age: Snoring becomes a more common condition as individuals age. As muscle tone in the throat begins to weaken, the throat shrinks. This makes it hard to properly inhale and exhale when lying down, which typically results in snoring. 
  • Swollen tonsils: If you have large tonsils or adenoids, you are more likely to snore. Going through the tonsil removal surgery may cease your snoring. 
  • The anatomy of the soft palate: Being born with a large soft palate can result in snoring due to the additional “floppy” tissue. This genetic makeup is most common for individuals with autism. 
  • Sinus congestion: If you have allergies or happen to be fighting a particular illness, you may experience snoring. Snoring is caused by a blockage in our airways, and when you’re sick or allergy-prone, you’re going to struggle with inflammation and stuffiness which in return, cause you to snore more than usual. 
  • Medication and alcohol consumption: It’s possible that if you’re prescribed a specific type of medication, your body will be so relaxed, you’re liable to snore. Sedatives or tranquilizers are most common for this. Not to mention, drinking alcohol has the same effect as these medications. When you drink, it relaxes your muscles, which can result in snoring.  
  • Smoking: Smoking has many side effects, including inflammation of the nose and throat. This results in congestion and snoring. 

Health Implications of Disrupted Sleep Caused by Snoring

Although our culture has turned snoring into a corky idiosyncrasy we giggle at, truth be told, snoring is a serious sleep disorder. Gone untreated, serious health problems that can manifest as a result.

Sleep Apnea 

Snoring is a common precursor and indicator of sleep apnea, a serious sleep disorder with severe health consequences if not treated properly. Individuals that suffer from sleep apnea experience obstruction of the airway that stops breathing multiple times throughout the night, leading to fragmented sleep. Oftentimes, individuals with sleep apnea aren’t aware of their condition. If you snore loudly, wake up drowsy on a regular basis, or experience morning headaches, you may have sleep apnea. It’s best to visit the doctor and participate in a potential sleep study to ensure you do or don’t have this disorder. 

Higher Risk of Heart Attack and/or Stroke

Especially if you have obstructive sleep apnea, you’re adding strain to the heart. This causes your heart to enlarge, which can lead to a heart attack or stroke if not treated properly. When the heart is under a lot of pressure, blood pressure levels will also rise.

Chronic Headaches

Snoring is caused by the inability for oxygen to get through your passageways which in turn fails to deliver the appropriate oxygen to the brain. Research shows that if you wake up with a raging headache on a daily basis, it’s possible you have a snoring condition. 

Sleep Deprivation and Daytime Fatigue 

People who snore tend to feel extremely tired throughout the day, even after a “supposedly” full night’s rest. When your nasal passages are working in and out all night long, it’s difficult for your body to enter REM sleep, the deepest, most restorative stage of sleep. Individuals who continuously snore are awake more than they realize throughout the night, which results in sleep deprivation and daytime fatigue. 

Is it Possible to Stop Snoring Naturally?

Yes, there are natural ways to help reduce snoring. However, there’s no one-size-fits-all approach to prevent snoring, but trying a few different techniques may result in you finding your fix. 

Five Natural Tips to Stop Snoring

Nasal strips and sleeping pills aren’t the only way you can learn how to stop snoring. Below are practical, natural tips that can help you achieve a continuous, positive airway pressure all night long.

Try a Different Sleep Position

If you tend to sleep on your back, that might be the primary reason behind your snoring. When you sleep on your back, it pushes your tongue and your soft palate to the back of your throat, which results in that disruptive, vibrational noise that is snoring. Experts say when you sleep on your side, it prevents this from reoccurring. In hopes to break the habit of sleeping on your back, some have said to tape a tennis ball to the back of your pajamas so when you go to roll on your back, you feel discomfort and forcibly, choose a side.

Lose weight and avoid drinking/ smoking before bed:

Losing weight and avoiding alcoholic beverages before bed will help reduce snoring and sleep apnea. Being mindful of your diet and exercise habits can help reduce the size of your soft palate. Additionally, cutting back on the beverages and cigarettes will lead to a significant change in how often you snore.

Take a Warm Bath or Shower

Taking a warm bath or shower naturally opens up your nasal airways. The steam from your tub or shower will help moisturize your passageways, as well as help, open up your sinuses, so you don’t feel stuffy before lying down to rest. 

Stay Hydrated

We tend to get a stuffy, irritated nose when we are in dry, cold climates because all of the hydration is being sucked out of our sinuses. Making sure you get the proper intake of water per day will help keep your nasal passage and throat hydrated and moisturized.

Talk to Your Doctor

Most importantly, if you feel that your condition is severe, you should schedule an appointment with your general doctor. Your doctor might have you participate in a sleep study to see the routine you experience each night. Peace of mind is worth it when your health is potentially being jeopardized. 


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