How to Prevent Snoring While Sleeping

how to prevent snoring

Prior to knowing how to fix loud snoring while sleeping, it is important to know what snoring is exactly and the reasons why this is happening.

Snoring is defined by ENT specialists as any resounding noise generated in the upper respiratory tract while sleeping. Snoring has been named by such phrases as “the night’s worst annoyance” or “the second most anti-social noise all over the world.”

There are serious medical concerns associated with snoring, not mention that it leads to the separation of couples, friends as well as family members.

Causes of Snoring

To better understand how to prevent snoring while sleeping, it is important to dig deeper as to what triggers it. There are several factors that can contribute to snoring. Some are controllable while others are hardly out of control. A congested nasal airway is an anatomic factor which can cause snoring since the walls of your throat shake during breathing, leading to distinctive and loud sounds. The nasal airways could become narrow as of conditions like bulky throat tissues and elongated uvula.

Weight is also a factor to snoring as proven by a lot of overweight snorers. Still, it is associated with anatomical factors stated above as heavy weight individuals do tend to have fatty issues as well as poor muscle in the throat area, thereby thinning the air passages. Not just that, common facial features for fat individual like double chin as well as thick neck could produce similar effects.

Sleeping pills, tranquilizers, alcohol and drugs are another fundamental cause of snoring. The pills and substance travels to all parts of your body if taken and slow your brain’s response, resulting in a deep sleep and relaxation of your oropharynx or upper tissue that could then result in snoring. Other factors are overeating, overworking or overfatigue. Smoking is not a direct reason for snoring even if it can aggravate the case through secreting mucus, which can cause the inflammation of the membrane in the throat.

Even if not a direct reason for snoring, it is often regarded as hereditary, since people tend to get the physical characteristics of their parents. Conditions like tonsils, enlarged neck, the size of the tongue and nose could lead to snoring. Research also shows that men are 10 times more likely to snore compared to women. Men tend to deposit fat in their stomach, shoulders and necks faster than women do. This is largely because of the action of the male hormone that stimulates appetite and weight gain that could both lead to snoring.

To sum it up, the cause of snoring is the congesting of the nasal air passage carried about by specific abnormalities in one’s anatomical features particularly the throat part. This issue could be naturally corrected by the simple yet effective cure. As well as over the counter medications, there are home remedies to help you or your partner from snoring.

How to Prevent Snoring While Sleeping: Tips to Consider

There are practical tips to prevent snoring. Some will yield fast results which could be experienced over night once you start utilizing them. Other tips may take perseverance to take full effect. It is essential to keep in mind that you must utilize both long term and short term remedies. Short term remedies will provide you with confidence and make you feel better about yourself while long term solutions will assist in sustaining the enhancements and totally eliminating snoring.

Clear Your Nasal Passages

A congested nose will make your breathing hard leading to inadequate air inhalation. This will make a vacuum in your throat that in turn will lead to snoring. Utilize some nasal decongestants in order to clear nasal passages so that you will have smoother breathing as well as inhalation of more air.

Avoid Specific Foods

You have to avoid soy milk and high fat milk products as these foods frequently cause mucus to develop in your throat resulting in snoring. Other foods that cause mucus build up include peanuts, onions, pumpkins, turnips and pears (more foods can be seen here). Aside from this, alcohol intake prior to sleeping must be avoided. Alcohol might soften specific muscles in your throat and your tongue, causing snoring to occur. Sleeping pills and tranquilizers also have the same effect and this type of treatment must be avoided.


Yes, it is true that singing could lessen snoring through increasing the muscle control in your throat. If you love music, this could be an enjoyable practice!

Change Sleeping Habits

Sleeping on your back increases the chance of snoring, as your tongue moves back in your throat. Always make it a point to sleep on your side, and keep your head at an elevated level through utilizing extra pillows. You might have some complexity in adjusting your sleeping pose initially, but you will be motivated by the results you get.

Over the Counter Products

There are also lots of over the counter products that can help you prevent snoring, including a chin strap. This is a lightweight device that keeps the mouth closed during sleeping. It encourages you to breathe in your nose, thus preventing you to snore. There are also ranges of sprays which lubricate your throat and lessen the quiver which causes the snoring sound.

Nasal strips are another product that you must try. These are plastic strips which adhere to your nose and they encourage better airflow and open the airway to your lungs and throat.

The tips stated above could assist you with your snoring issue, but specialized advice coming from a specialist is highly suggested.

Always keep in mind that researching and comparing the best product for snoring will help you get the right cure, exercises and devices appropriate for you.

These are the tips on how to prevent snoring while sleeping. Try any of these tips and you will see an enhancement in the condition of your sleep.