What Can You Do About Snoring? Our Tips

What can you do about snoring? It’s a question many people struggle with. The causes of snoring can vary, but the effects are often the same: disrupted sleep and daytime fatigue. So how can you stop snoring—or even better, prevent it? Discover our tips to reduce snoring, so you and your loved ones can enjoy a good night’s sleep again.

All About Snoring

Before we answer the question “what can you do about snoring?”, let’s first explain what snoring actually is. Snoring is caused by vibrating tissues in the nose and throat during sleep, producing a humming or sawing sound. These vibrations occur when the muscles in the throat, tongue, and soft palate relax. As air flows through the airway during breathing, snoring occurs.

Have you ever wondered how loud snoring can be? It varies widely. Light snoring is around 40 decibels, but it can easily reach over 80 decibels. At around 45 decibels, it can already be disturbing for you or your partner. In that case, it’s wise to take action. Want to reduce snoring? Below, we share some helpful tips.

Causes of Snoring

The cause of snoring can vary significantly. To answer the question “what can you do about snoring?”, it’s important to first identify the underlying cause. Snoring may be caused by:

Sleeping position: Sleeping on your back increases the likelihood of snoring. Research shows a clear link between snoring and back sleeping.
Relaxed throat muscles: Caused by alcohol, sleep medication, or fatigue.
Irritated or blocked airways: Due to smoking, a cold, or allergies.
Narrowed airway: This can result from a throat infection, enlarged tonsils, or being overweight.
Pregnancy: There is a link between snoring and pregnancy, due to weight gain, fluid retention, and hormonal changes.

What Can You Do About Snoring?

What you can do about snoring depends entirely on the cause. For example, consider reducing alcohol consumption or quitting smoking. To prevent snoring, it’s important to address the root cause.

In addition, here are three general tips to reduce snoring:

Pay Attention to Your Sleeping Position.
Are you a back sleeper who snores frequently? Try sleeping on your side. A simple trick is to sew a tennis ball into the back of your pyjama, between your shoulder blades. This makes it uncomfortable to lie on your back, helping you stay on your side—both consciously and unconsciously. Prefer another option? Use a comfortable side-sleeping pillow. An extra-long body pillow can help you maintain a side position, or you can place it behind your back to prevent rolling over during the night. You can also seek advice from a sleep clinic about positional therapy.
Use a Special Anti-Snoring Device
A specially designed mouthpiece worn during sleep can help reduce or even prevent snoring. It works by preventing your lower jaw from falling backward, keeping your airway more open. This reduces the vibrations that cause snoring sounds. Think this might be a solution for you? Consult your dentist for more information.
Visit Your Doctor
Have you tried everything but still haven’t found a solution? Or is your snoring getting worse? Then it’s advisable to consult your general practitioner. Together, you can create a treatment plan, which may include a referral to an ear, nose, and throat (ENT) specialist.

Sources: Thuisarts, UZA, Ruysdael Slaapkliniek

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