Snoring Remedies and Treatment How to Control Snoring While Sleeping

Snoring is common and can affect people of all ages. Studies have estimated that habitual snoring affects approximately 40% of adult men and 24% of adult women, although prevalence varies depending on the population studied and how snoring is defined.

Occasional snoring may not be a cause for concern. However, frequent or persistent snoring, particularly when associated with pauses in breathing, choking or gasping during sleep, excessive daytime sleepiness or unrefreshing sleep, may be a sign of obstructive sleep apnoea (OSA) and should be evaluated.

In this article, we discuss why snoring occurs, common risk factors, how it is evaluated and treatment options that can help reduce snoring and improve sleep quality.

Why does snoring occur?

Snoring occurs when airflow through the upper airway becomes partially restricted during sleep. As the airway narrows, the tissues of the soft palate, uvula, tongue and surrounding structures may vibrate as air passes through, producing the sound of snoring.

Several factors can contribute to airway narrowing, including nasal blockage, excess weight, enlarged tonsils, anatomical abnormalities, sleeping position, alcohol consumption and ageing.

Snoring does not always mean that a person has obstructive sleep apnoea. However, persistent snoring should not be ignored, particularly when it is accompanied by symptoms suggestive of disturbed breathing during sleep.

Why do some people snore more than others?

Men

Men are more likely to snore, partly because of differences in upper-airway anatomy and the distribution of fatty tissue around the neck. Excess weight, alcohol consumption, smoking and ageing can further increase the risk.

Women

Women can also develop persistent snoring, particularly with increasing age and after menopause. Hormonal changes, pregnancy, weight gain, nasal congestion and other factors that narrow the upper airway may contribute to snoring.

What are the common causes of snoring?

There is no single cause of snoring. Common contributing factors include:

• Nasal congestion or obstruction
• Allergic rhinitis and other nasal conditions
• Deviated nasal septum
• Enlarged or hypertrophied turbinates
• Enlarged tonsils
• A floppy or elongated soft palate
• A bulky tongue or tongue-base obstruction
• Other anatomical narrowing of the upper airway
• Excess weight, particularly increased tissue around the neck
• Alcohol consumption, especially close to bedtime
• Smoking
• Certain sedative medications
• Age-related changes in the muscles and tissues of the upper airway

In some people, snoring may be associated with obstructive sleep apnoea, in which the upper airway repeatedly becomes narrowed or blocked during sleep.

Is snoring always harmless?

No. Snoring by itself does not necessarily indicate a serious disorder, but persistent snoring can sometimes be a symptom of obstructive sleep apnoea.

Warning signs include:

• Witnessed pauses in breathing during sleep
• Gasping or choking during sleep
• Excessive daytime sleepiness
• Waking with a dry mouth
• Morning headaches
• Difficulty concentrating
• Unrefreshing sleep despite spending enough time in bed

If these symptoms are present, medical evaluation is advisable.

What happens if obstructive sleep apnoea is left untreated?

Untreated obstructive sleep apnoea can affect more than just sleep quality. Repeated interruptions in breathing during sleep can cause intermittent drops in blood oxygen levels and place stress on the cardiovascular system.

Over time, untreated OSA may be associated with an increased risk of high blood pressure, cardiovascular disease, abnormal heart rhythms, stroke and problems with blood sugar control. It can also contribute to excessive daytime sleepiness, poor concentration, mood changes and an increased risk of accidents.

Recognising and treating obstructive sleep apnoea can help improve sleep quality and reduce its associated health risks.

How is snoring diagnosed?

Evaluation begins with a detailed medical history and examination of the nose, throat and upper airway. The doctor may assess nasal obstruction, the tonsils, tongue position, palate and other anatomical factors that could contribute to airway narrowing.

If obstructive sleep apnoea is suspected, a sleep study may be recommended. Depending on the individual’s symptoms and risk factors, this may be a home sleep apnoea test or overnight polysomnography performed in a sleep laboratory.

Nasal endoscopy may be useful in selected patients to assess nasal and upper-airway anatomy.

CT or other imaging is not routinely required to diagnose snoring or obstructive sleep apnoea. However, it may be recommended in selected cases when a structural abnormality requires further evaluation.

How can you control snoring while sleeping?

Some simple measures can help reduce snoring, particularly when symptoms are mild or related to lifestyle and sleeping position:

• Try sleeping on your side rather than your back.
• Maintain a healthy weight if you are overweight.
• Avoid alcohol, particularly close to bedtime.
• Avoid sedative medications unless they have been prescribed and discussed with your doctor.
• Treat nasal congestion and allergies appropriately.
• Maintain regular sleep habits and adequate sleep duration.
• Avoid smoking.

Nasal strips may improve the sensation of nasal airflow in some people with nasal obstruction, but they do not treat obstructive sleep apnoea.

How can you reduce snoring naturally?

There is no single home remedy that can permanently stop snoring because treatment depends on its underlying cause. However, certain lifestyle measures may help reduce snoring in appropriate individuals.

Maintain a healthy weight

Excess tissue around the neck can contribute to narrowing of the upper airway. Weight management may reduce snoring and can also be beneficial for people with obstructive sleep apnoea.

Sleep on your side

Snoring may worsen when sleeping on your back because the tongue and soft tissues can move backwards and contribute to airway narrowing.

Avoid alcohol before bedtime

Alcohol can relax the muscles of the upper airway and may worsen snoring and obstructive sleep apnoea. Avoiding alcohol, particularly close to bedtime, may therefore be helpful.

Caffeine does not directly cause upper-airway relaxation, but excessive or late-day caffeine consumption can interfere with sleep quality in some people.

Snoring treatment options

Treatment depends on whether the person has primary snoring or obstructive sleep apnoea, as well as the underlying anatomical and lifestyle factors.

Treatment options may include:

Lifestyle and behavioural changes

Weight management, sleeping on the side, avoiding alcohol close to bedtime, stopping smoking and maintaining healthy sleep habits may help reduce snoring in appropriate individuals.

Nasal treatment

If nasal obstruction contributes to snoring, treatment may include saline nasal irrigation, appropriate medication for allergic rhinitis or other treatments depending on the underlying cause.

Oral appliance therapy

A custom, titratable mandibular advancement oral appliance may be considered for selected adults with primary snoring or obstructive sleep apnoea, following appropriate medical evaluation.

These devices work by positioning the lower jaw forward to help maintain a more open upper airway during sleep.

CPAP/PAP therapy

For patients diagnosed with obstructive sleep apnoea, positive airway pressure (PAP), including CPAP, is a highly effective treatment. It works by providing a continuous flow of air that helps keep the upper airway open during sleep.

Surgical treatment

Surgery may be considered in selected patients when there is a correctable anatomical cause of airway obstruction or when other appropriate treatments are unsuitable or ineffective.

The type of surgery depends on the location and nature of the airway obstruction and the individual’s clinical findings and sleep-study results.

Surgical options may include septoplasty, turbinate reduction, sinus procedures, palatal procedures such as radiofrequency or coblation-assisted techniques, pharyngoplasty, tonsillectomy or other site-specific airway surgeries.

A detailed evaluation is necessary before deciding whether surgery is appropriate.

When should you see a doctor for snoring?

Consult an ENT or sleep specialist if:

• Snoring is frequent, loud or persistent.
• Someone notices that you stop breathing during sleep.
• You wake up choking or gasping.
• You experience excessive daytime sleepiness.
• You regularly wake with headaches or a dry mouth.
• Your sleep is unrefreshing despite getting adequate sleep.
• Lifestyle measures have not improved your symptoms.

Early evaluation can help identify obstructive sleep apnoea and other conditions that may be affecting sleep and breathing.

Conclusion

Snoring is common, but persistent snoring should not always be dismissed as a harmless nighttime habit. It may sometimes be associated with obstructive sleep apnoea, particularly when accompanied by breathing pauses, choking or gasping during sleep, excessive daytime sleepiness or unrefreshing sleep.

The most appropriate treatment depends on the underlying cause. Lifestyle changes and treatment of nasal obstruction may help some people, while others may benefit from oral appliance therapy, PAP therapy or carefully selected surgical treatment.

At Sparsh Hospital, our multidisciplinary team provides comprehensive evaluation of snoring and sleep-related breathing disorders, with personalised treatment based on the individual’s symptoms, anatomy and sleep-study findings.

Frequently Asked Questions

1. Where should I press to stop snoring?

Acupressure is sometimes promoted as a home remedy for snoring, but there is currently insufficient scientific evidence that pressing specific points can reliably stop snoring.

2. How can I stop snoring at night?

Sleeping on your side, maintaining a healthy weight where appropriate, avoiding alcohol close to bedtime, treating nasal congestion and maintaining good sleep habits may help reduce snoring.

3. Can a vitamin deficiency cause snoring?

There is no strong evidence that a specific vitamin deficiency directly causes snoring.

Snoring is more commonly associated with factors such as nasal obstruction, excess weight, upper-airway anatomy, alcohol consumption, smoking, sleeping position and obstructive sleep apnoea.

4. Which sleeping position is best for reducing snoring?

Sleeping on your side may reduce snoring, particularly in people whose snoring becomes worse when sleeping on their back.

5. Do nasal strips stop snoring?

Nasal strips can improve the sensation of nasal airflow in some people with nasal obstruction. However, they do not treat obstruction occurring deeper in the throat and should not be considered a treatment for obstructive sleep apnoea.