I became an expert on snoring at age seven.
That’s when my father’s thunderous nighttime roars first drove me to sleep with a pillow wrapped around my head. Mom had already retreated to the guest bedroom years earlier. A “sleep divorce” before that term existed. Every family gathering or vacation meant strategic bedroom assignments, with Dad isolated as far from everyone else as possible.
When I started dating, my biggest fear wasn’t rejection or heartbreak. It was discovering I had inherited Dad’s sonic curse. And sure enough, my college girlfriend broke the news after our third night together: “You snore like a chainsaw!”
“I’ve spent the decades since trying every remedy known: nasal strips, mouth guards, weight loss, side-sleeping pillows, and even surgery. Some worked better than others. None provided a complete cure.The truth about snoring is that it’s not one problem with one solution but a symptom with many different causes.
Why people snore
Sharing a bed with someone who snores can turn peaceful nights into exhausting ordeals. Up to half of adults in the United States snore regularly, leaving millions of partners tossing and turning. The good news? Many effective solutions exist both for the snorer and their sleep-deprived partner.
Before trying to fix snoring, you need to understand what causes it. When you sleep, the muscles in your throat relax. This can narrow your airway, causing the surrounding tissues to vibrate as air passes through, creating that familiar rumbling sound.
Common snoring triggers include:
Important! Rule out sleep apnea!
If snoring is loud, frequent, or includes gasping or pauses in breathing, it might be sleep apnea, a serious condition where breathing repeatedly stops and starts during sleep. Sleep apnea increases risks for heart disease, Type 2 diabetes, and other health problems.
A sleep specialist or ENT doctor can diagnose sleep apnea through a sleep study. Many treatments exist, from lifestyle changes to CPAP machines.
Solutions for snorers
1. Change your sleep position
Back sleeping is the worst position for snoring. Sleeping on your back allows gravity to pull on your airway, narrowing it. Try these tricks to stay on your side:
Many commenters noted dramatic improvements just from position changes: “I stopped sleeping on my back, and my wife says I have stopped snoring. I feel better in the morning too.”
2. Open up nasal passages
Blocked nasal passages force mouth breathing, which often leads to snoring. Try:
3. Lose weight (if needed)
Extra tissue around the throat can worsen snoring. Losing weight if needed may help slim down throat tissues. Focus on a nutritious diet and regular exercise.
Even modest weight loss can reduce snoring significantly. One commenter noted, “My husband snored like crazy… until he stopped drinking and lost 25 pounds.”
4. Cut back on alcohol and smoking
Alcohol relaxes the throat muscles involved in snoring, so avoid drinking within 3 hours of sleep. Staying hydrated with water can also help.
Smoking irritates membranes in the nose and throat, leading to swelling and snoring. Talk to your doctor about a cessation program if needed.
5. Try mouth taping
Many people report success with placing a small piece of medical tape vertically over their lips to encourage nose breathing. As one user shared: “Mouth taping has made a huge difference for me. We should be breathing through our nostrils anyway.”
Surgical tape or specialized mouth tape products work well. Start with a small piece and make sure you can still breathe comfortably.
6. Get a dental device
Over-the-counter mouthpieces called “mandibular advancement devices” can help reposition your lower jaw and tongue to keep the airway more open during sleep. Dentists can also make custom-fitted versions.
These can be remarkably effective. One reader commented: “My wife did not tolerate the CPAP and tried an oral appliance like a retainer that has been a literal miracle for us.”
7. Consider CPAP therapy
A Continuous Positive Airway Pressure (CPAP) machine is often the most effective solution for persistent snoring or diagnosed sleep apnea. Modern CPAP machines are quieter and more comfortable than older models.
As one reader shared: “I’ve used a CPAP with small ‘nose buds’ for more than ten years. The machine is easy to use, quiet, and the small apparatus is not uncomfortable.”
8. Elevate your head
Raising your head can help keep airways open:
9. Stay hydrated
Drink plenty of water throughout the day. Dehydration causes secretions in your nose and soft palate to become stickier, which can worsen snoring.
10. Consider medical evaluation
If home remedies don’t work, talk to a doctor. Options might include:
Tips for partners of snorers
If your bed partner snores, you have options too:
1. Use sound-masking techniques
2. Try different earplugs
Not all earplugs are created equal. Some users recommend:
3. Consider sleeping separately
If all else fails, sleeping in separate rooms isn’t a relationship failure—it’s a practical solution. “The sleep separation is the only solution. We tried all the other techniques and none worked,” shared one commenter.
Many couples maintain intimacy while sleeping apart:
As one reader put it: “After years of being affected by this, trying all kinds of things, my solution was to sleep in another room. It only took a few weeks to realize how much better I felt.”
The bottom line
Snoring is a physical issue, not a character flaw. Approach it as a health concern that affects you both:
With the right combination of lifestyle changes and tools, most snoring problems can be significantly reduced or eliminated, helping both you and your partner get the restful sleep you deserve.
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