What causes snoring?

Snoring happens when airflow through the nose and throat is partially blocked, causing tissues to vibrate. Common factors include nasal congestion from allergies or a cold, excess weight that adds throat tissue, anatomical features like a deviated septum or enlarged tonsils, and lifestyle triggers such as alcohol or sedatives before bed. Sleep position plays a role: lying on the back often makes the tongue and soft tissues fall toward the airway, increasing vibration. Identifying the cause is the first step in choosing effective anti-snoring strategies.

How does snoring affect sleep?

Beyond noise, snoring can fragment sleep for both the snorer and bed partner, reducing restorative deep and REM sleep. Fragmented sleep leads to daytime sleepiness, reduced concentration, and mood changes. In some people, habitual loud snoring is a sign of obstructive sleep apnea (OSA), which involves repeated airway collapse and drops in blood oxygen. If snoring is accompanied by gasping, choking, or very loud pauses, a sleep evaluation is advisable because treatment for OSA differs from simple snoring remedies.

Can changing your bed position help?

Yes — a person’s sleep position can significantly influence snoring. Sleeping on the side tends to keep the airway more open than sleeping on the back. Simple positional strategies include sewing a tennis ball into the back of sleepwear or using a wedge pillow to discourage back-sleeping. Elevating the head of the bed a few inches can reduce nasal drip and open the throat slightly. Pillow choice matters: a supportive pillow that keeps the neck aligned without pushing the chin down can reduce airway restriction and lessen snoring.

What can a person do at home?

Start with lifestyle adjustments: avoid alcohol and sedatives within a few hours of bedtime, maintain a healthy weight, and establish consistent sleep schedules to reduce deep relaxation that can worsen snoring. Nasal congestion can be managed with saline rinses or allergy treatments, and nasal strips may help some people by widening the nasal passages. Myofunctional therapy — exercises that strengthen tongue and throat muscles — has evidence for reducing snoring frequency in some individuals. If snoring is loud and persistent, consult a healthcare provider to rule out sleep apnea and discuss oral appliances or other medically supervised options.

How can the bedroom reduce snoring?

A bedroom set up for better breathing can help. Keep the room well-ventilated and free of allergens like dust and pet dander; consider a hypoallergenic pillow and regular washing of bedding. Using a humidifier can ease dry nasal passages that exacerbate snoring. Avoid smoking in the bedroom and minimize late-night heavy meals. Sound-masking devices or white noise can reduce partner disturbance but do not treat the underlying cause. If a partner is affected, communicative solutions such as separate sleep times or beds may be a temporary measure while seeking treatment.

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.

Conclusion

Anti-snoring approaches range from simple bedroom and behavioral changes to medical devices and procedures. Many people find meaningful improvement by addressing nasal congestion, adjusting bed position, selecting supportive pillows, and making lifestyle changes like reducing alcohol and losing excess weight. For persistent, loud snoring or symptoms suggestive of sleep apnea, professional evaluation — including a possible sleep study — is important to ensure safe, effective treatment and better long-term sleep health.