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How To Sleep Without Snoring

July 28, 2023

According to the American Academy of Otolaryngology–Head and Neck Surgery Foundation, around half of adults snore. So, what causes snoring and what can you do to reduce or stop snoring altogether? We've detailed it all below.

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Causes of Snoring

Wondering what causes snoring? Here are just some of the factors that lead to snoring.

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  • Obstructed airway: When the airway is partially blocked during sleep, it can cause vibrations in the throat, resulting in snoring. This blockage can be caused by factors such as nasal congestion, enlarged tonsils, or a deviated septum.
  • Sleep position: Sleeping on your back can cause the base of your tongue and soft palate to collapse to the back wall of your throat, obstructing the airway and causing snoring.
  • Lifestyle factors: Lifestyle choices including alcohol consumption, smoking, and lack of exercise can contribute to snoring as well.
  • Muscle tone: Muscle tone can also impact snoring. Poor muscle tone in the throat and tongue can cause your airway to constrict leading to snoring.
  • Acid Reflux: Snoring can sometimes be caused by acid reflux or GERD.
  • Sleep apnea: It's important to note that snoring can also be a symptom of a more serious condition called sleep apnea, which is characterized by pauses in breathing during sleep. Can you have sleep apnea without snoring? Yes, people can suffer from sleep apnea without snoring.

If you, or someone you know, experiences loud and persistent snoring, excessive daytime sleepiness, or other symptoms of sleep apnea, consult a healthcare professional for proper evaluation and treatment.

Environment Changes to Make

Invest in a Quality Mattress

The type of mattress you sleep on can affect the alignment of your body, including your head, neck, and airways, and influence snoring. To minimize snoring, it's important to choose a mattress that provides adequate support for your body, promotes proper alignment, and is free from allergens.

Here's how your mattress can impact snoring:

  • Firmness: Sleeping on a mattress that is too soft or too firm can affect the alignment of your spine and airways. If your mattress is too soft, it can cause your body to sink and put pressure on your airways, making it more likely for you to snore. On the other hand, if your mattress is too firm, it may not provide enough support for your body, leading to poor alignment and potential snoring.
  • Sagging: Over time, mattresses can sag and lose their original shape. A sagging mattress can cause your body to sink in certain areas, leading to misalignment of your head, neck, and airways, which can contribute to snoring.
  • Allergens: Dust mites, allergens, and other particles can accumulate in your mattress over time. These allergens can irritate your airways, causing congestion and potentially leading to snoring. Regularly clean your mattress and use a mattress protector to help reduce the presence of allergens.

Investing in a new mattress may be just what you need to improve your sleep quality.

Change Your Pillow

Your pillow's quality can also have a big impact on snoring. A few reasons why pillows can cause snoring include:

  • Insufficient support: If your pillow doesn't provide enough support for your head and neck, it can cause your airway to become partially blocked. This can lead to snoring.
  • Incorrect alignment: Using a pillow that doesn't align your head and neck properly can cause your airway to become constricted, making snoring more likely.
  • Allergic reactions: Some pillows are made from materials that can trigger allergies or cause nasal congestion. This can contribute to snoring.

To minimize snoring, it's important to choose a pillow that provides adequate support for your head and neck, promotes proper alignment, and doesn't trigger allergies.

Use An Adjustable Base

An adjustable base can help prevent snoring by providing better support and positioning for your body while you sleep. If you're wondering how to sleep on your back without snoring, an adjustable base is the answer.

Adjustable bases can benefit you in the following ways.

  • Improved Head and Neck Alignment: An adjustable base allows you to elevate your head and upper body, which helps keep your airways open and reduces the likelihood of snoring. By adjusting the angle of your bed, you can align your head and neck in a way that promotes better airflow and minimizes blockages.
  • Reduced Acid Reflux: Elevating the upper body with an adjustable base can help prevent stomach acid from flowing back into the esophagus, reducing the chances of snoring.
  • Enhanced Comfort: An adjustable base allows you to find the most comfortable sleeping position for you, which can help reduce muscle tension and improve overall sleep quality. When you're more comfortable, you're less likely to snore.

To minimize snoring, it's important to choose a pillow that provides adequate support for your head and neck, promotes proper alignment, and doesn't trigger allergies.

Change Your Room Temperature

Your bedroom's temperature can have a major impact on your sleep quality as well. To create an optimal sleeping environment and reduce snoring, it's recommended to keep your bedroom temperature between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius). This temperature range promotes better sleep and helps keep nasal passages clear.

Use a Humidifier or Dehumidifier

If the air in your bedroom is too dry, it can cause congestion and dryness in your nasal passages. This can lead to snoring as it becomes harder for air to pass through your nose. On the other hand, if the air is too moist, it can create a breeding ground for dust mites and mold, which can also cause nasal congestion and snoring.

We suggest using a humidifier or dehumidifier, based on your needs, to help regulate the moisture levels in the air.

Sleeping Position Changes

Sleeping position can play a significant role in snoring because certain positions can obstruct the airways and contribute to the vibrations that cause snoring.

Sleeping on your side is the best sleep position to stop snoring and can help keep your airways open. This position allows the tongue and soft palate to rest in a more natural position, preventing them from blocking the airway.

When you sleep on your back, the base of your tongue and soft palate can collapse to the back of your throat, causing a partial blockage in the airway. This blockage can lead to snoring.

Elevating your head while sleeping can also help reduce snoring. By using a thicker pillow or elevating the head of your bed, you can position your head and neck in a way that promotes better airflow and reduces the chances of snoring.

Making changes to your sleep position can be an effective way to alleviate snoring and improve sleep quality. It's important to note that individual preferences and comfort levels may vary, so finding the most suitable position for you is key.

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Lifestyle Changes

Quit Smoking

When you smoke, the smoke irritates and inflames the throat and airways. This inflammation can cause the airways to narrow, making it more difficult for air to flow freely during sleep. Narrowed airways can increase the likelihood of snoring.

Smoking can also lead to the buildup of mucus and phlegm in the throat and airways. This can further obstruct the airways and contribute to snoring.

Quitting smoking can be beneficial for reducing snoring and improving overall sleep quality. It is important to note that individual experiences may vary, and quitting smoking may not eliminate snoring in all cases. However, it can certainly have a positive impact on your respiratory health and reduce the severity of snoring.

Avoid Alcohol and Sedatives

Alcohol can potentially worsen snoring. When consumed, alcohol relaxes the muscles in the throat and can lead to increased airway obstruction during sleep. This obstruction can cause vibrations in the throat, resulting in snoring.

Alcohol consumption also affects the quality of sleep by disrupting the normal sleep cycle. It can cause fragmented and lighter sleep, which can further contribute to snoring.

To reduce snoring, it is advisable to avoid alcohol consumption, especially close to bedtime.

Exercise & Weight Management

Excess weight and poor muscle tone, especially around the neck area, can contribute to snoring by putting pressure on the airways and narrowing them.

The following things can help improve sleep quality and reduce snoring.

  • Weight management: Losing weight and maintaining a healthy weight can help alleviate pressure around the neck and reduce the likelihood of snoring.
  • Exercise: Exercise, specifically exercises to stop snoring that target the muscles in the throat and neck, can help strengthen these muscles. Stronger muscles are less likely to collapse and obstruct the airway during sleep, which can significantly reduce snoring.
  • Improved sleep quality: Regular exercise can also promote better overall sleep quality. It can help regulate sleep patterns, deepen sleep, and improve sleep efficiency. By getting better quality sleep, you can reduce the chances of snoring.

Improve Your Sleep with Howard’s Appliance

If you’re ready to improve your sleep with a new mattress, adjustable base, pillow, bedding, or more, work with the experts at Howard’s Appliance. With over 75 years of experience, we have the insight you need to match you with the right products.

Take advantage of our 120-night sleep guarantee, manufacturer warranties, free white glove delivery, and easy financing at Howard’s Appliance. We have several mattress store locations conveniently located throughout Southern California.

Use our location finder to browse our store hours and locations in Long Beach, Covina, La Habra, and the surrounding area.

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