This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized guidance and treatment.

What causes snoring in adults?

Snoring occurs when airflow is partially blocked as it passes through relaxed tissues in the throat, nose, or mouth during sleep. Contributing factors include nasal congestion from allergies or a cold, anatomical features such as a deviated septum, enlarged tonsils, or a low-hanging soft palate, excess weight, alcohol or sedative use before bed, and sleeping on the back. Age and male sex are also associated with louder snoring because muscle tone in the airway can decrease with age. Identifying the specific cause for a person helps target the most effective anti-snoring measures.

How does snoring affect sleep quality?

Loud or frequent snoring can fragment sleep for both the snorer and the person sharing the bed, leading to daytime sleepiness, reduced concentration, and mood changes. In some cases, snoring is a symptom of obstructive sleep apnea (OSA), a condition characterized by repeated pauses in breathing that can raise cardiovascular risk if untreated. If snoring is accompanied by gasping, witnessed breathing pauses, choking, or very loud nightly noise, a sleep study or evaluation by a sleep specialist may be warranted to rule out OSA.

Can changing your bed and pillows help?

Simple changes to the bed set-up can reduce snoring for many people. Elevating the head of the bed a few inches can help keep the airway more open; using a firmer pillow or supportive cervical pillow can prevent the head from tilting back and constricting the throat. For people with nasal congestion, breathable bedding and allergen-proof covers reduce exposure to dust mites and irritants that worsen nasal blockage. While these adjustments won’t fix structural causes, they are low-cost first steps to test whether modifying the bed environment eases snoring.

What can a person do tonight to reduce snoring?

Immediate, practical steps include avoiding alcohol and heavy meals within a few hours of bedtime, quitting smoking, and adopting a side-sleeping position (positional therapy). Over-the-counter nasal strips or external nasal dilators can help when congestion is a trigger, and for some, mouthpieces (oral appliances) fitted by a qualified dentist can reposition the jaw to keep the airway open. Weight loss and regular exercise often reduce snoring intensity over time for people with excess weight. If snoring is sudden, worsening, or accompanied by choking and pauses, seek medical evaluation.

How can the bedroom environment reduce snoring?

A bedroom optimized for clean, steady breathing supports anti-snoring strategies. Maintain a comfortable humidity level to prevent dry nasal passages, use air purifiers if allergens are an issue, and keep bedding clean to minimize irritants. Avoid bedroom habits that worsen snoring, like late-night drinking or using sedatives. For persistent problems, local services such as sleep clinics, ENT specialists, and dentists who specialize in sleep appliances can assess underlying causes and recommend targeted treatments or diagnostic sleep studies in your area.

Conclusion

Snoring has many causes and a wide range of solutions, from simple bedroom and lifestyle changes to medical devices and procedures for structural problems or sleep apnea. Start with noninvasive adjustments—sleep position, bed setup, and reducing irritants—and consult local healthcare professionals if snoring is loud, persistent, or accompanied by breathing pauses. Proper evaluation ensures the safest and most effective plan for better sleep for everyone sharing the bedroom.