Best Methods to Reduce Snoring While Sleeping at Night


Are you facing a lot of problems with snoring? Or is someone else’s snoring interfering with your sleep? Are you looking for a way to solve that?

Well, here’s the catch:

There are many articles on the internet about how to reduce snoring. But, most of them contain too much information, which is not at all convenient for you.

Is It Possible To Stop Snoring?

In this article I’ll talk you the best methods and mouthpieces to stop snoring while you sleep at night.

I’ll explain why people snore, what might cause it, and some bite-sized methods on how you can reduce snoring by yourself.

So, let’s dive right into it.

Why Do People Snore?

Ever wondered why people snore in the first place?

Well, here’s why:

When air can’t flow freely through your throat and your nose, they bump into the relaxed tissues, causing a harsh vibration. That’s precisely what makes the sound when you snore.

Occasional snoring isn’t usually a problem. However, if you snore regularly, then that might be an issue.

Let’s talk about that next.

Does Snoring Indicate Anything Problematic?

Now, a common question is if snoring indicates health problems or not?

Yes, it does. Well, sometimes.

Regular snoring might mean you have serious health issues, including:

  • Obstructive Sleep Apnea
  • Obesity
  • Structural Issues with Your Mouth or Nose
  • Sleep Deprivation.

So, at first, let’s explore the common reasons behind snoring.

Common Causes of Snoring

When it comes to snoring, you’re not alone. A lot of other people face the same problem. Here are some common reasons behind snoring that doctors have found over the years:

Physical Reasons

Sometimes, the reasons behind snoring are completely physical. These reasons need to be approached with a more systematic approach.

Age: As you reach middle age or beyond, your throat and nasal cavity get narrower, while your throat muscles lose tone. This is inevitable. But some lifestyle changes might work. Such as a new bedtime routine.

Being Overweight: Wait, does being overweight cause snoring? Yes, it does. The weak muscle tone in your throat will make a lot louder than usual. So, now might be the time to lose a couple of pounds.

The Build of Your Body: Here’s where your sex matters. Men usually have narrower throats and are more likely to snore than women. Other than that, hereditary features might also be the reason behind snoring.

Sinus problems: A blocked nose is a common reason behind snoring. Likewise, people with sinusitis usually snore thanks to blocked sinuses. If you think this is the reason then take the necessary steps.

Habitual Reasons

At times, Habits also tend to cause snoring. For these reasons, a simple change in lifestyle should do the trick.

Drinking and Smoking: Alcohol intake and smoking weaken your throat muscles and tend to relax the tissue. As a result, people who drink and smoke are more likely to snore.

Medication: Certain medicine, such as sedatives like lorazepam (Ativan) and diazepam (Valium), can cause muscle relaxation leading to more snoring.

Sleeping: Lastly, sleeping flat on your back can cause you to snore more. So, you might want to try changing your sleeping position.

Finding Reasons with Snoring Type

Here’s how the way you snore might tell what kind of problems you might have:

Type of Snoring The Indication
Closed Mouth Might have a problem in the tough
Open Mouth Might be a problem related to the throat
Snoring While Sleeping on Back Mild snoring – A simple lifestyle change should do the trick
Snoring in All Sleeping Positions Might mean your snoring is severe, and you might require some comprehensive treatment.


Next up, I’ll be telling you about the methods that you were waiting for. So, read the next section carefully.

Methods to Reduce Snoring

So, ready to take care of your snoring problem?

Well, here’s what you can do:

Change Your Sleeping Position

Remember when I said your sleeping position might be your reason behind snoring. Well, try changing it. That might reduce snoring.

Clear Nasal Passage

As I mentioned before, blocked noses cause snoring. So, clean your nose before you. Try taking your sinusitis meds.

Snoring Mouthpieces

There are a whole variety of devices and mouthpieces to reduce snoring, ZQuiet is our top choice on the market.

Keep Bedroom Air Moist

A lot of times, the air makes our throat dry up, which might cause the snoring. So, try using a mist spray to keep the air moist.

Lose Weight to Reduce Snoring

I told you once, and I’ll tell you again. Being overweight causes snoring. So, losing some weight might help you reduce how much you snore.

Quit Smoking to Reduce Snoring

Your chances of snoring are higher if you smoke. Your airway becomes weaker, which causes you to snore. I know quitting is easier said than done, but it’ll definitely reduce snoring.

Avoid Alcohol and Sedatives

Alcohol and sedatives relax throat muscles and interfere in breathing. So, avoid alcohol and sleeping pills to reduce snoring.

Avoid Eating Before Bed

Try to refrain from eating before going to bed. Because large meals sometimes cause snoring. Moreover, particular food like dairy and soymilk are known to cause snoring.

Try Some Throat Exercises

Doing throat exercises reduce snoring, sometimes reduce snoring. Here are 6 throat exercises to reduce snoring, that you can try:

  1. Repeat vowels (a-e-i-o-u) out loud for three minutes a few times a day. This will increase the strength of your throat.
  2. Place the tip of your tongue behind your top front teeth. Slide your tongue backward for three minutes a day.
  3. Close your mouth and purse your lips. Hold your lips like this for 30 seconds. You should do this twice or thrice a day.
  4. With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side. Do it every day.
  5. With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds every day.
  6. Spend some time singing. Singing can increase your control of muscles in the throat, reducing snoring.

Try all of these methods to reduce snoring. But, if you realize that your condition still isn’t improving, you should consult a doctor who might recommend something else such as BIPAP therapy.


Those were all the best methods to reduce snoring. Now, I have some questions for you.

Did these methods work for you? Which method reduced snoring the most?

Let me know in the comment section below.