Snoring can be really embarrassing for those who do it and quite annoying for those who have to listen to it every night. But what’s the actual cause of snoring? Why do some people make that annoying noise when they breathe while sleeping?

Basically, snoring happens because there’s a blockage or narrowing in your airway, either in your nose or mouth. When air can’t move smoothly through these passages, it ends up causing the tissues to vibrate, and that noise you hear is snoring.

When you sleep, you breathe in air through your nose or mouth. The air then travels through your mouth, passing a soft, collapsible area where your tongue meets your throat. If this part collapses, it narrows or blocks the airway, and this narrow passage doesn’t let the air flow smoothly. The air forces its way through, causing the soft palate to vibrate and create that snoring sound. The tighter the space, the louder the snoring.

Have you ever wondered why snoring only happens when you’re asleep and not when you’re awake? It’s because, when you’re awake, your throat muscles are active and keep the tissues in place. But when you sleep, your muscles relax, and the tissues can collapse.

Snoring can cause a lot of problems, from poor sleep to insomnia, daytime fatigue, and even health issues for both the snorer and their partner. If you have a partner who snores, you’ve probably had nights where you couldn’t sleep because of the noise. In such cases, you’d naturally start looking for ways to reduce or stop the snoring.

While there are no medications specifically for snoring, there are plenty of natural methods and devices that can help. Let’s take a look at some of the best ways to manage and stop snoring.

There are several anti-snoring devices you can try. Nasal strips, for example, can help reduce nasal congestion that may cause snoring. These are easy to find in drugstores and can help the air move smoothly through your nose, though they might not work if snoring is caused by your throat muscles collapsing.

Mouthpieces are another option. They keep your lower jaw forward while you sleep, which can help reduce snoring. But they can also cause you to drool or potentially misalign your jaw, so it’s best to consult your dentist if you go this route.

There are also throat sprays that contain menthol, peppermint, and water, which work to keep your airways open and reduce congestion while you sleep.

However, these devices can have a high failure rate, so you might want to consider some lifestyle changes and natural remedies too. For instance, smoking can irritate your throat tissues and make snoring worse, so try to quit or at least avoid smoking before bed.

Sleeping on your side can also help prevent your throat muscles from collapsing. If you sleep on your back, this can cause your throat muscles to relax too much and block your airway, leading to snoring.

Try elevating your head and legs with pillows to keep your airway open. If a dry mouth or dry weather is the problem, a humidifier can keep the air moist and help reduce snoring.

If you’re a bit overweight, shedding some pounds can also help reduce snoring. Regular exercise and breathing exercises like Pranayama can strengthen your respiratory system and help reduce snoring as well.

Lastly, there are herbal anti-snoring pills that might help by reducing nasal congestion, but they’re not always effective if you have other underlying issues. If you’ve tried everything else without success, these might be worth a shot.

So, give these tips a try and see if they help you or your partner stop snoring.