August 20, 2025
Snoring is more common than people think, and yet most don’t realize how much it can affect sleep quality and relationships. Whether it’s loud enough to wake up your partner or just enough to make you feel tired the next day, snoring can leave a lasting impact on daily life. You might have already tried the usual go-to tricks, like using extra pillows or cutting caffeine, but the snoring continues night after night.
The truth is, snoring can sometimes signal something deeper than just a noisy habit. While it might seem like just an annoyance, it could be your body’s way of showing that your airways aren’t working as they should when you sleep. If you feel like you’ve tried everything with no relief, it might be time to look into a few lesser-known snoring remedies. These options are simple, practical, and might make all the difference.
Understanding Snoring
Snoring happens when the airflow through your mouth or nose is partially blocked while you're asleep. As the air tries to pass through, it causes the tissues in your throat to vibrate. That’s the sound you hear. Some people snore lightly and don’t notice any problems, while others may snore loudly and feel tired even after a full night's sleep.
There are quite a few things that can lead to snoring. Sleep position, for example, plays a big role. Lying on your back can cause your tongue to relax toward the back of your throat, narrowing your airway. Nasal issues like congestion from allergies or even the shape of your nose can stop air from flowing freely. A heavy meal or alcohol too close to bedtime can make throat muscles relax more than they should. Weight gain, especially around the neck, can add extra pressure on your airways.
What’s most important to understand is that snoring isn’t always harmless. While it may just be a nuisance in some cases, for others it can hint at more serious sleep concerns. That’s why it’s worth addressing instead of pushing it aside. Even small lifestyle changes or new techniques can help make nights quieter and improve your overall rest.
Change Your Sleep Position
One of the simpler fixes for snoring involves how you sleep. Back sleeping is a common trigger since gravity pulls your tongue and soft palate to the back of your throat. This narrows the airway and can make snoring worse. Sleeping on your side, on the other hand, helps keep your air passages open and reduces that vibration that causes snoring.
If you're not used to sleeping on your side, the transition can take some effort. Here are a few tips to help that adjustment:
1. Use a body pillow for support. These long pillows can stop you from rolling onto your back during the night and help keep your spine aligned.
2. Try placing a firm pillow behind your back to keep you from turning over without realizing it.
3. Some people sew a tennis ball into the back of their pajama top so lying on their back becomes uncomfortable and they naturally avoid it. If that sounds extreme, there are comfortable foam wedges made just for this.
Even tilting the head of your bed slightly upward can help reduce snoring by keeping your airways clearer. You don’t need to go full hospital bed style. A few inches is usually enough to make a difference.
If you're willing to try sleeping in a different way, this relief could be quicker than you think. It’s one of those small changes that cost very little, but the benefit could be better sleep for you and anyone nearby.
Maintain a Healthy Lifestyle
What you do during the day can show up at night. Lifestyle habits, especially around eating, drinking, and movement, have a direct link to how well you breathe as you sleep. For people who snore, some basic changes can go a long way toward clearer airways and quieter nights.
Here are a few routines to keep in mind:
1. Cut back on alcohol a few hours before bedtime. Alcohol relaxes the muscles in your throat, which can block airflow and cause more snoring.
2. Watch your evening meals. Eating heavy dinners late at night can lead to poor digestion and greater pressure around your airways.
3. If you smoke, quitting isn’t just good for your lungs, it can also reduce inflammation and congestion in your nasal passages.
4. Stay active. Gentle daily exercise like walking, stretching, or swimming helps tone your muscles, including those in your throat. Stronger throat muscles can keep the airway more open at night.
Weight management plays a big part in snoring too. If you've picked up extra pounds, especially around your neck, that extra tissue can narrow your airway and increase the chance of snoring. Even losing a small amount of weight may help you breathe more freely at night. The goal doesn’t have to be drastic. Making manageable changes, even one at a time, can gradually lead to better sleep.
Practice Good Sleep Hygiene
Creating an environment that encourages peaceful sleep can really help reduce snoring. Sleep hygiene refers to the habits and routines that help promote restful, uninterrupted sleep. If these are off-balance, snoring can become worse, and your overall rest may suffer.
Start with a consistent schedule. Going to bed and waking up at the same time every day helps your body establish a steady rhythm. That rhythm supports better and deeper rest, which could reduce how often you snore. Also, take a look at your sleep space. Your room should be quiet, dark, and cool enough to promote easier breathing. Too much warmth can make swollen airways worse at night.
Try putting away digital screens about an hour before bed. The blue light from phones and tablets interrupts melatonin production, which makes it tougher to drift off. Instead, switch to something calming like gentle stretches, deep breathing, or reading a book with soft lighting.
These simple changes can improve how you sleep and may even cut back on your snoring. Creating a nightly routine keeps your body calm and ready for rest, night after night.
Use Nasal Strips or External Nasal Dilators
Sometimes, the snoring problem starts right at the nose. When your nasal passages are blocked or narrow, air doesn’t move freely, and that can lead to nighttime noise. Nasal strips and external nasal dilators are practical tools that focus directly on this issue.
Nasal strips are adhesive bands you apply across the bridge of your nose. When properly placed, they gently pull your nostrils open, allowing better airflow. These are helpful if you deal with seasonal allergies or often wake up congested. For a slightly different option, external nasal dilators are small devices that work similarly by widening your nostrils from the outside.
Both tools are noninvasive and don’t require much effort. Look for ones that fit your nose shape comfortably, and always read usage instructions. It’s a good idea to test a few types if you’re not sure which version works best. Stick with gentle adhesives to avoid irritating your skin.
Though they don't work for everyone, nasal strips and dilators can be a simple fix, especially if your snoring is caused by chronic congestion or narrow nasal passages.
Exploring Professional Solutions
If changing habits and trying store-bought tools still isn’t helping, it may be time to talk to someone who understands the root cause of snoring. That’s where Dr. Wilson comes in. Snoring that doesn’t go away on its own could mean there are deeper issues, and Dr. Wilson can help uncover what’s behind the noise.
At The Center for Sleep Apnea and TMJ PC, Dr. Wilson takes time to thoroughly assess your sleep challenges. That might include reviewing your health history, sleep behavior, and mouth or jaw alignment. From there, she may recommend steps that are a better fit for you, like a custom oral appliance made to keep your airways more open while you sleep.
You don’t need to keep guessing which trick will work. Getting help from Dr. Wilson can give you clear direction and treatment options that are based on your specific condition. Whether it’s mild snoring or something more complex like sleep apnea, having expert guidance makes the road forward easier.
Making Nights Quieter with the Right Help
Trying new snoring remedies can lead to better rest and better days. From side sleeping and changing how you eat, to adding small tools like nasal strips or building better bedtime habits, there are multiple ways to tackle snoring on your own terms.
Keep in mind that snoring isn’t always something to brush off. It might be your body’s signal that something isn’t working right. By paying attention and trying different solutions, you can start making noticeable changes.
And if none of the above gives the relief you’re looking for, you’re not out of options. Dr. Wilson and The Center for Sleep Apnea and TMJ PC are here to support you with professional care that focuses on your needs. Better sleep starts with understanding what’s going on — and taking that first step toward change.
If you're ready to explore effective solutions for quieter nights and better sleep, consider professional snore treatment at The Center for Sleep Apnea and TMJ PC. Dr. Wilson offers personalized support and expertise to address your snoring issues. Discover how our specialized care can help you enjoy restful, uninterrupted nights and invigorating mornings. Take the first step to a peaceful sleep today.
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