Whether or not a person snores depends on a combination of physical factors, lifestyle choices and sleeping habits. Factors that frequently contribute to snoring include excess weight, your age and your sex. 

Anatomical peculiarities in the pharynx, jaw or nose can also lead to snoring. For example, if an individual’s airways are narrower, the tissue can vibrate when they breathe. This produces the typical sawing noise associated with snoring. Your sleep position is equally important. Lying on your back makes snoring more likely. In addition, smoking, drinking alcohol or taking certain medications can exacerbate the problem.

For quieter nights

Many sufferers can significantly reduce their snoring by making simple adjustments to their lifestyle:

• Evening rituals: A full stomach can make snoring worse. That’s why you should avoid heavy meals at least two hours before bedtime.
• Make it easier to breathe through your nose: If your nose is congested, nasal strips, nasal irrigation, or saline inhalation with a nebuliser can help you breathe more freely.
• Regular sleep times: A regulated sleep schedule can improve sleep quality and reduce snoring. That’s why it’s worth going to bed at the same time every night and getting up at the same time in the morning. 
• Humidity in the bedroom: Dry air irritates the mucous membranes. Using a humidifier or placing a bowl of water on your radiator can help to increase the humidity in the room.
• Jaw and throat exercises: There are special exercises you can do to strengthen the muscles in your mouth and throat in order to reduce snoring. They include loud singing or specific mouth exercises.

Medical assessment

If your snoring still persists, you should undergo a medical examination. A doctor can determine whether your snoring is harmless or if you have sleep apnoea, which would require treatment. Depending on the findings, different treatment methods such as snoring mouthpieces or surgical interventions may be considered. Addressing the issue early on ensures that you can quickly identify any potential risks and deal with them effectively.