How can I stop snoring?

What Causes Snoring?

Snoring occurs when airflow becomes partially blocked during sleep, causing vibration of tissues in the airway.

Common causes may include:

• Nasal congestion
• Allergies
• Deviated septum
• Enlarged tonsils
• Excess weight
• Sleeping on the back
• Alcohol use before bed

The severity of snoring can vary from mild occasional snoring to symptoms associated with sleep apnea.

Tips That May Help Reduce Snoring

Sleep on Your Side

Sleeping on your back may increase airway collapse and worsen snoring.

Elevate Your Head

Raising the head of the bed slightly may help improve airflow during sleep.

Maintain a Healthy Weight

Weight loss may help reduce pressure around the airway in some individuals.

Avoid Alcohol Before Bed

Alcohol can relax airway muscles and worsen snoring.

Treat Nasal Congestion or Allergies

Managing allergies or nasal obstruction may improve breathing during sleep.

Could Snoring Be Sleep Apnea?

Snoring can sometimes be a symptom of obstructive sleep apnea (OSA), a condition where breathing repeatedly stops or becomes restricted during sleep.

Symptoms of sleep apnea may include:

• Loud snoring
• Daytime fatigue
• Morning headaches
• Gasping during sleep
• Poor sleep quality
• Difficulty concentrating

Untreated sleep apnea may increase the risk of:

• High blood pressure
• Heart disease
• Stroke
• Diabetes complications

When Should You See a Doctor About Snoring?

You should consider medical evaluation if you:

• Snore loudly or frequently
• Feel excessively tired during the day
• Wake up gasping or choking
• Have pauses in breathing during sleep
• Experience persistent nasal obstruction

An ENT specialist or sleep specialist can help determine whether snoring may be related to sleep apnea or another airway issue.

About Dr. Karen Fong

Dr. Karen Fong is a board-certified otolaryngologist (ENT specialist) at BASS Medical Group with expertise in nasal obstruction, sinus disorders, sleep-related breathing conditions, and advanced ENT care.

Video Transcript

If you snore a lot, there are several things you can do to help reduce it.

You can try sleeping on your side, elevating the head of your bed, losing weight, avoiding alcohol before bed, and treating nasal obstructions like chronic allergies.

However, snoring might not just be a nuisance to those around you. It could also signal a more serious medical condition like obstructive sleep apnea.

Sleep apnea can lead to issues such as high blood pressure and heart disease.

If you snore loudly and feel tired during the day, it's important to discuss this with your physician.

For more information, visit BASS Medical Group.

Frequently Asked Questions

Is snoring always a sign of sleep apnea?

No. Not everyone who snores has sleep apnea, but loud or persistent snoring may warrant evaluation.

Can allergies cause snoring?

Yes. Nasal congestion and inflammation from allergies can contribute to snoring.

Does sleeping position affect snoring?

Yes. Sleeping on the back often worsens snoring compared to side sleeping.

When should snoring be evaluated by a doctor?

Snoring should be evaluated if it is loud, frequent, associated with daytime fatigue, or accompanied by pauses in breathing during sleep.