How to Reduce Snoring

A good night’s sleep is essential to our overall well being, to feel refreshed and rejuvenated.  As we age, restorative sleep is more beneficial than ever.  Nevertheless, our sleep patterns or habits change as we get older. In fact, according to a survey, elderly people experience at least one sleep problem like insomnia, snoring and sleep apnea and other sleep disorders on a regular basis.

While snoring can occur at any age either occasionally or regularly, it can get worse as we get older. Aging can cause more snoring due to the decrease of muscle tone including upper airways — the throat muscles and tongue tend to relax more during sleep causing a vibrating sound or annoying sound of snoring.  Also, as we get older, particularly among women after menopause, we tend to gain more weight and most often we gain weight around the neck narrowing the throat space (airways), thus snoring gets more intense.

While your own snoring may not annoy you, sleeping beside someone who snores can take a toll on a restful sleep.  Here are some tips to reduce snoring or at least tone down the rattling and annoying sound of snoring.

  1. Have a regular exercise. 

Engaging in regular exercise keeps you fit, it strengthens muscle tone throughout your body, including the throat muscles that helps reduce snoring.

  1. Have proper diet.

Be vigilant with what you eat. Avoid heavy meals before bed that can disrupt sleep and may aggravate your snoring.  Eat dinner a few hours before bed and enjoy a healthy late snack for better restorative sleep. If you are overweight or obese, consult a nutritionist to help you develop a proper diet you can follow. Reducing fatty tissue around your throat will help you breathe more easily and alleviate snoring at night.

  1. Sleep on your side.

If you sleep on your back, try to switch to sleeping on your side to prevent or alleviate snoring, but make sure to have a body pillow to keep your neck and spine aligned which is perfect to keep the airways open.

  1. Stop smoking.

Chronic smoking irritates and inflames the upper airways and eventually dries out your nasal membranes making snoring louder and worse.

  1. Avoid alcohol.

Avoid alcohol before bedtime, it can help relax your muscles, but also worsen your snoring.  Alcohol makes you feel sleepy, but it will not give you a restful sleep.


  1.  Keep hydrated.

Drink plenty of water during the day to keep your body hydrated and prevent your mouth from drying out that makes snoring louder.

  1. Check your medications. 

Some medications may dry out your mouth or have sedative effects that can aggravate snoring.  If you have snoring issue, let your doctor know so they can give you alternative medicine that doesn’t contain those side effects.

  1. Avoid taking sleeping pills.

Do not take sleeping pills or other tranquilizers or sedatives like antihistamines; these pills may put you to sleep, but at the same time relax your throat muscles making your snoring more intense.

  1. Invest inanti snoring productssuch as:
  • Anti-snoring mouthguard— efficiently reposition your lower jaw to allow a free-flow of air and stop snoring.
  • Nasal vent — similarto earplugs, but instead they fit inside your nose and keep your nostrils open while you sleep, preventing snoring.
  • Humidifier – using a humidifier keeps the air circulating in your bedroom moist and prevents your nasal membranes from drying out and causing annoying sound of snoring.
  • Nasal strips.These are like plasters that fix over your nose to help open up your nostrils and many pregnant women find these to be helpful.


Most people are not aware that they are snoring, and only to find out they do if they sleep with roommates or share a bed with a partner.  And if you are living alone, there’s still a way to find out if you snore. If you’re experiencing any of the following symptoms on a regular basis, you are potentially snoring.

  • You feel tired and sluggish during the day.
  • You wake up with a headache or dry mouth.
  • You wake up unexpectedly in the middle of the night (not because of a nightmare)
  • You wake up during the night coughing, gasping or wheezing
  • You are getting cavities or having other dental problems


Lifestyle changes, anti snoring devices and products can be helpful for treating and stop snoring, but sometimes these are not enough. Snoring can be a symptom of sleep apnea, which is more common in elderly people. Snoring can be considered as a cosmetic issue, while sleep apnea is a real medical condition. If snoring is still disrupting the quality of your sleep, it may be time to seek medical help.


Leave a Reply

Your email address will not be published. Required fields are marked *