Snoring is a common issue that can disturb your sleep and affect those around you. While occasional snoring might not be a cause for concern, chronic snoring can indicate an underlying health issue, such as obstructive sleep apnea (OSA). Addressing snoring is essential to improving sleep quality and overall well-being.
This article shares practical tips to help reduce snoring and highlights the role of experienced ENT specialists like Dr Paul Mok, who is known for his work in treating snoring and sleep apnea.
Understanding the Causes of Snoring
Snoring occurs when airflow is partially blocked during sleep, leading to vibrations in the throat tissues that produce the characteristic snoring sound. Common factors contributing to snoring include:
Nasal Congestion
Blockages from colds, allergies, or sinus infections may restrict airflow through the nose, leading to snoring.
Obesity
Excess fat around the neck can narrow the airway, increasing the chances of snoring.
Alcohol and Sedative Use
These substances relax the muscles in the throat, which can lead to partial airway obstruction during sleep.
Sleep Position
Sleeping on your back can cause the tongue and soft palate to fall backwards, narrowing the airway.
Anatomical Factors
Enlarged tonsils, a deviated septum, or naturally narrow airways can also make snoring more likely.
Effective Tips to Reduce Snoring
Here are several proven strategies that can help minimise snoring and promote better sleep:
1. Sleep on Your Side
Side-sleeping helps prevent the tongue and soft palate from collapsing to the back of the throat. A body pillow can help you stay in this position more comfortably throughout the night.
2. Maintain a Healthy Weight
Carrying extra weight, especially around the neck, can compress your airways. A balanced diet and regular exercise can ease this pressure and reduce snoring.
3. Clear Nasal Congestion
If you are breathing through your mouth because of a blocked nose, snoring is more likely. Try saline rinses, nasal sprays, or antihistamines, and consider using a humidifier to keep nasal passages moist.
4. Avoid Alcohol and Sedatives Before Bed
These substances relax the muscles in your throat, making airway obstruction more likely. Avoid them for at least two hours before sleep.
5. Optimise Your Sleeping Environment
Raise the head of your bed slightly to keep airways open. Reduce exposure to allergens like dust or pet dander to prevent nasal congestion.
6. Stick to a Consistent Sleep Schedule
Inconsistent sleep can lead to overtiredness, which causes deeper relaxation of throat muscles. Aim for 7–9 hours of sleep nightly and keep a regular sleep routine.
7. Explore Medical Devices and Treatments
If lifestyle changes are not enough, there are effective medical options. Custom oral appliances can reposition your jaw and tongue to keep your airway open. For more severe cases of snoring or suspected obstructive sleep apnoea (OSA), a CPAP (Continuous Positive Airway Pressure) machine might be recommended by a doctor.
When to See an ENT Specialist
If snoring persists despite lifestyle changes—especially if it is accompanied by choking, gasping, or daytime fatigue—it may be time to consult a specialist. With the right diagnosis and a tailored treatment plan, long-term relief from snoring is possible. If snoring is disrupting your life, contact us for expert evaluation and tailored treatment solutions.
