Snoring can be an awkward issue for many. The distinct, deep sound coming from someone’s mouth during sleep isn’t the most pleasant experience, especially when hosting friends or a new love interest. Even in long-term relationships, snoring is a common reason why over a third of couples in the U.S. choose to sleep apart, according to the American Academy of Sleep Medicine.

On a positive note, snoring is a widespread issue that can often be treated and sometimes even prevented completely. The more serious consequences that come from sleep-related problems, such as sleep apnea, can frequently be mitigated.

How prevalent is snoring?

It’s essential to recognize that snoring “impacts billions of individuals worldwide,” as explained by Patrick McKeown, a consultant with the International Academy of Breathing and Health and the writer of “The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life.”

According to him, for many people, snoring is merely a slight nuisance, but for others, it can signal serious health issues. “Around one billion individuals globally are afflicted with obstructive sleep apnea, which often involves loud snoring,” he mentions. Sleep apnea is connected to various health risks, including high blood pressure, brain function issues, and a higher likelihood of developing type 2 diabetes.

Snoring can occur at any age, but “its frequency rises with age and is more frequently seen in males compared to females—though the incidence increases in post-menopausal women as well,” shares Dr. Ann Kearney, a speech-language pathologist at Stanford University Medical Center.

What leads to snoring?

“For children and teenagers, the most frequent cause of snoring is enlarged tonsils and adenoids,” states Dr. Nina Shapiro, a retired professor at UCLA and a pediatric ear, nose, and throat specialist at Westside Head and Neck in Los Angeles.

In adults, various factors contribute to snoring, ranging from allergies and dietary habits (including alcohol intake) to one’s mouth and sinus structure. Conditions like GERD or acid reflux can exacerbate snoring due to inflammation of the esophagus, which can obstruct the airway. “Older adults may experience weakened muscles in the palate and neck, resulting in obstructed breathing and subsequent snoring,” Dr. Shapiro explains. Additionally, she points out that being overweight is a significant contributor since excessive tissue around the neck can narrow the airway and lead to snoring.

Furthermore, McKeown notes that it’s important to distinguish between two types of snoring: mouth snoring and nasal snoring. Factors that cause nasal snoring can include nasal blockages, a deviated septum, or narrow nasal passages.

Ways to stop snoring

Given the numerous potential causes, Kearney suggests, “you need to identify what is constricting your airways.” This involves examining structural or anatomical factors, obesity, nasal blockages, muscle tone, whether you breathe through your mouth or nose, your nighttime sleeping position, and any medications that might influence your sleep or mouth muscle activity.

This information can be gathered in various ways, including having a partner observe or record your sleep, analyzing your diet and finding a healthy weight appropriate for your age, height, and gender, using apps that track breathing patterns and sleep quality, or consulting a sleep specialist for a thorough assessment.

If no serious issues are found and it turns out that you primarily snore through your mouth, McKeown mentions that many people opt for mouth taping to keep their mouths closed while sleeping. A study from 2022 discovered that “participants who used mouth tape to encourage nasal breathing during sleep reported a 47% reduction in snoring,” he reports.

For those experiencing difficulties with nasal congestion, a straightforward exercise to clear the nose can provide relief. Breathing exercises can also help calm turbulent airflow by normalizing breathing patterns, “resulting in quieter nights,” McKeown adds. Dr. Shapiro states that managing weight can significantly decrease snoring as well.

Dr. Shapiro also recommends sleeping with your head elevated using an extra pillow or turning to your side instead of sleeping on your back. It’s also critical to identify any illnesses or allergies that could contribute to snoring.

Consulting a sleep specialist may prove beneficial, as they can assess the severity of your snoring—including the possibility of sleep apnea—so that appropriate treatments can be suggested. Such approaches “could include utilizing a CPAP machine, oral devices, or various effective surgeries,” states Shapiro.

McKeown concludes, “Combining strategies to tackle the underlying causes of snoring can result in more peaceful nights and improved overall health.” With adequate resources and insight, you can convert snoring from an irritating nightly occurrence into a manageable issue to help ensure you wake up refreshed and prepared for the day ahead.