Why We Snore & How to Stop Quietly

What Causes Snoring?

Snoring occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe. It affects up to 40% of adult men and 24% of adult women.

Key Factors Behind Snoring

1. Sleep Position: Sleeping flat on your back allows the tongue to fall backward into the throat.
2. Nasal Congestion: Allergies or structural issues like a deviated septum force mouth breathing.
3. Muscle Tone: Alcohol consumption or sedatives before bed over-relax throat muscles.
4. Airway Resistance: Anatomy such as enlarged tonsils or a low, thick soft palate.

Actionable Solutions to Reduce Snoring

• Side Sleeping: Use a body pillow or positional sleep belt to stay on your side.
• Nasal Dilators: Nasal strips expand nasal passages to lower breathing resistance.
• Avoid Evening Alcohol: Cut off alcohol at least 3 to 4 hours before bedtime.
• Elevate Your Head: Elevate the head of your bed by 4 to 6 inches.