How to Minimize Snoring: Simple Habits for Quieter Nights

Snoring can make it tough to get a good night’s sleep, for the person snoring and anyone nearby. While snoring is common and often harmless, it can sometimes indicate a more serious condition, such as obstructive sleep apnea (OSA), which requires medical evaluation. That said, many people find that simple lifestyle changes can help turn the volume down. Here’s a look at what may contribute to snoring and practical ways to manage it.

Everyday Strategies to Minimize Snoring

Snoring typically happens when airflow through the mouth or nose becomes partially blocked during sleep. That blockage causes the soft tissues in the throat to vibrate, producing the familiar sound. The reasons behind it vary, but many are linked to daily habits or sleep environments. Below are common factors and strategies that may help reduce snoring.

1. Adjust Your Sleep Position

Sleeping on your back can sometimes cause the tongue and soft palate to relax toward the throat, narrowing the airway. Switching to your side may help keep things open. To support side-sleeping:

  • Use a body pillow to stay in position

  • Place a pillow behind your back to prevent rolling

  • Try a pillow that supports your head and neck alignment

  • Consider slightly elevating the head of your bed if it feels comfortable

This adjustment doesn’t work for everyone, but some people notice a difference.

2. Consider Weight Management

Excess weight, especially around the neck or upper body, can make the airway more prone to narrowing during sleep. In some cases, changes in weight have been associated with changes in snoring, though results vary from person to person. Staying active and being mindful of overall health can support better sleep and reduce related issues.

3. Be Mindful of Alcohol and Sedatives

Alcohol and some sedative medications can overly relax the muscles in the throat, which might make snoring more likely. To lower the risk:

  • Avoid drinking alcohol for a few hours before bed

  • Talk to a healthcare provider about medications that cause drowsiness

  • Build relaxing bedtime habits like reading or breathing exercises instead

4. Manage Nasal Congestion

When the nose is blocked, mouth breathing tends to take over, and that can increase the chance of snoring. Keeping nasal passages open may improve airflow. Helpful strategies include:

  • Saline rinses or sprays

  • Allergy-friendly bedding and air purifiers

  • Reducing exposure to dust or pet dander

  • Nasal strips or internal dilators

These options are more likely to help if nasal blockage is the main issue.

5. Avoid Smoking

Smoking can irritate the airways and lead to more mucus and inflammation, which may contribute to snoring. Some people notice changes in their sleep or breathing patterns after cutting back or quitting, but experiences can vary.

6. Strengthen Sleep Hygiene

A consistent sleep routine can support deeper, more restful sleep and reduce disruptions. Tips to build better sleep habits:

  • Stick to the same bedtime and wake-up time each day

  • Keep your bedroom cool, quiet, and dark

  • Limit screen use and large meals before bed

  • Unwind with quiet, calming activities like stretching or gentle music

When to Talk to a Healthcare Provider

While occasional snoring is common and often harmless, certain patterns may be worth discussing with a healthcare provider. For example, if snoring is loud and happens frequently, or if it's accompanied by gasping, choking, or noticeable pauses in breathing, it could suggest a more complex sleep issue. Feeling unusually tired during the day, despite getting what seems like a full night of sleep, may also be a sign that something is disrupting your rest. In these cases, a healthcare professional might recommend further evaluation, such as a sleep study, to better understand what’s going on and whether additional support is needed.

Tools and Treatments That May Help

When lifestyle changes aren’t enough, there are options that might offer additional support:

Mandibular Devices

These mouthpieces help by gently moving the lower jaw forward to improve airflow. These are often recommended by dental professionals and are sometimes used to support airflow during sleep.

Nasal Dilators

These sit on or inside the nose to widen nasal passages. They are most helpful when nasal blockage is the main cause of snoring.

Positive Airway Pressure (PAP) Devices

PAP machines are prescribed by healthcare providers for people diagnosed with sleep-related breathing disorders, such as obstructive sleep apnea, following a medical evaluation like a sleep study.

Surgery

In specific cases where snoring is caused by anatomical blockages, like enlarged tonsils or a deviated septum, a healthcare provider may discuss surgical options. In specific cases, surgery may be discussed as an option when other approaches haven’t been helpful.

What If You’re Sleeping Next to a Snorer?

Sometimes, the person snoring isn’t the one reading the article, and you’re just trying to make it through the night. If you’ve already tried gentle nudges, white noise machines, or sleeping in a different room, there’s another option worth considering:

Ozlo Sleepbuds®

An amazingly restful and peaceful sleep every night, free from distractions and noise, is the greatest gift you can give!


What are Ozlo Sleepbuds?

Ozlo is a science-driven, one-stop-shop for the best sleep of your life. Unlike other headphones and earbuds, our tiny Sleepbuds® are engineered to be super comfy, even for side sleepers, while blocking out sleep-disrupting sounds.
Sleepbuds® play audio for up to ten hours, letting you enjoy our noise-masking tracks or stream anything you like, including audiobooks, podcasts, white noise, and YouTube.

The Ozlo Difference

At Ozlo, we're dedicated to helping you achieve the best sleep possible through innovative audio solutions. Our company, founded by three former Bose engineers, focuses on creating products that not only help you fall asleep, but stay asleep throughout the night.

Ozlo Sleepbuds® simply don’t feel like other earbuds. Sleepbuds stay in place even when you toss and turn. The tiny earbuds, with their comfortable silicone tips and anchor-in-place wings, are designed for all-night comfort, no matter your sleeping position. Sleep on your back, side, or whatever works for you, and Ozlo Sleepbuds® will remain in place throughout the night.

Key Highlights

  • Founded by three former Bose engineers with extensive experience in audio tech
  • Sleepbuds® actively mask unwanted sounds like snoring, traffic, and environmental noises with calming, science-backed audio.
  • Ultra-soft silicone tips designed to support every sleeping position, ensuring a secure and comfortable fit.
  • Up to 10 hours of continuous use with extra charges from the Smart Case.
  • Built-in biometric and environmental sensors offering personalized sleep reports
  • Personal alarm gently wakes you without disturbing your partner

    Learn More

    Conclusion

    Snoring isn’t always easy to fix, but for many people, small changes can make a noticeable difference. Whether it’s adjusting your sleep position or improving your evening routine, these steps may help create a quieter, more restful night. And when snoring becomes persistent or disruptive, checking in with a healthcare provider is a helpful next step.

    FAQs

    What causes someone to snore in the first place?

    Snoring usually happens when airflow through the mouth or nose gets partially blocked during sleep. This can be caused by things like body position, congestion, or relaxed throat muscles.

    Is snoring always something to worry about?

    Not always. Occasional snoring is pretty common. But if it’s loud, frequent, or paired with gasping or daytime tiredness, it might be worth getting checked out.

    Why does sleeping on your back make snoring worse?

    For some people, sleeping on their back causes the tongue and soft tissues to relax in a way that narrows the airway. That can lead to more snoring compared to side-sleeping.

    Can losing weight help reduce snoring?

    It can for some people, especially if extra weight is putting pressure on the airway. That said, not everyone sees the same results.

    Does alcohol make snoring worse?

    Yes, it can. Alcohol relaxes the throat muscles, which may increase the chance of snoring during sleep.

    Are there products that help with snoring?

    Some people find mouthpieces, nasal strips, or sleep position aids useful. What works can vary depending on the cause of snoring, so it often takes some trial and error.

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