What can you do to reduce snoring?

1. Lifestyle changes

Lifestyle changes are the first and most important step. They can help reduce snoring while also improving overall health. These include:

• Losing weight if you are overweight: Excess body weight, particularly fat around the neck, can compress and narrow the airway during sleep. Weight loss is one of the most effective measures for reducing snoring.
• Exercising regularly: Physical activity not only helps with weight management but also improves muscle tone throughout the body, including the muscles in the throat. This may help prevent these muscles from relaxing excessively and vibrating during sleep.
• Avoiding alcohol, tobacco, and sedatives: In particular, avoid using these substances within 4–6 hours before bedtime. They can excessively relax the throat muscles and suppress breathing reflexes, making snoring worse.
• Treating nasal congestion effectively: If you have allergic rhinitis, sinusitis, or a deviated nasal septum, consult an ear, nose, and throat (ENT) specialist. Keeping the nasal airway clear can make breathing easier.

2. Adjusting your sleeping position

Sleeping on your back allows the tongue and lower jaw to move backward more easily, potentially obstructing the airway. Sleeping on your side can help reduce airway narrowing.

You can maintain a side-sleeping position in several ways, such as placing a long body pillow or another barrier, such as a rolled-up blanket, behind your back. Alternatively, you can sew a small pocket containing a tennis ball onto the back of your sleepwear. This can help you maintain a side-sleeping position and prevent you from unconsciously rolling onto your back.

3. Oral appliances

Oral appliances are compact devices worn inside the mouth during sleep to help keep the airway open. A dentist should assess and custom-fit these devices to your jaw structure to maximize their effectiveness and avoid pain or injury.

• Mandibular advancement devices: These are typically made of clear, flexible plastic and fit over the teeth. They gently move the lower jaw and tongue forward, widening the space at the back of the throat.
• Tongue-retaining devices: These small devices use gentle suction to hold the tip of the tongue forward, preventing it from falling backward and obstructing the airway.

4. Continuous positive airway pressure (CPAP) therapy

For people with moderate to severe obstructive sleep apnea (OSA), continuous positive airway pressure (CPAP) is one of the most effective and widely used treatments. A CPAP machine acts like an “air splint,” delivering a gentle, continuous flow of air through a mask worn during sleep.

This airflow helps keep the airway open throughout the night, preventing snoring and breathing pauses associated with OSA. It can help promote deeper, more continuous sleep and allow you to wake up feeling more alert and refreshed.

5. Surgery

Surgery may be considered when the approaches described above are ineffective or when the obstruction is caused by clear anatomical abnormalities, such as enlarged tonsils or adenoids, nasal polyps, or a severely deviated nasal septum.

The goal of surgery is to remove excess tissue and widen the airway. This intervention requires careful consideration and a thorough discussion with a specialist about its potential benefits and risks.

The information above is for reference purposes only and is not intended as medical advice. Please contact your doctor for detailed medical consultation.