Snoring is one of the most common sleep problems, affecting not only the quality of rest of the person themselves, but also their loved ones. British doctor Sami, who actively maintains an educational blog on social networks, explained that in most cases the problem can be reduced without medication - it is enough to change a few habits.
According to the doctor, snoring occurs when the throat muscles relax during sleep. The airways narrow, the air passes through with vibration - and this is the sound we hear at night.
One of the main reasons for increased snoring is alcohol. It further relaxes the muscles, which makes the airways even smaller. Doctors recommend avoiding alcohol at least a few hours before bedtime - this is a simple step that often gives noticeable results in just a few days.
Another important factor is nasal breathing. If the nose is blocked due to a cold or allergies, a person automatically starts breathing through the mouth, which significantly increases snoring. Regular nasal irrigation, allergy treatment, and monitoring the condition of the mucous membrane can significantly improve the situation. At the same time, the doctor emphasizes: vasoconstrictors should not be used uncontrollably, especially for people with chronic diseases.
Your sleeping position also matters. Sleeping on your back can cause your tongue to fall back, further blocking your airway. For many, sleeping on your side is the easiest and most effective solution.
The doctor also draws attention to excess weight. Fat deposits can accumulate not only on the stomach, but also in the neck area, creating additional pressure on the respiratory tract. Even moderate weight loss — by 5–10% of body weight — can significantly reduce the intensity of snoring.
The doctor emphasizes: if snoring is accompanied by breathing stops, severe daytime drowsiness, or headaches in the morning, it is worth consulting a specialist. In such cases, we may not just be talking about a household problem, but about sleep apnea.
