How To Stop Snoring & Improve Sleep Quality Long Term

by Jenna Crawford May 15, 2017

How To Stop Snoring & Improve Sleep Quality Long Term

Isn’t it frustrating to have a roommate who keeps you up all night snoring loudly? Or have you woken up because of your snoring and wondered how to stop it?


Just about anyone snores occasionally, but if it happens regularly at night, it disrupts the sleep of others. It can trigger many diseases to those who can’t sleep such as daytime fatigue, irritability and increased health issues. If your snoring keeps your partner or roommate always awake, it can also cause relationship problems. Sleeping in separate bedrooms is not the only solution, there are still other practical solutions to help both partners achieve a better sleep and overcome problems that may arise.


First, we should know what causes snoring. There are several reasons why a person snores,and here are a few of them.


1.    Age

As a person ages, the throat becomes narrower and the muscle tone in the throat decreases. Throat exercises can help combat this issue.


2.    Weight

Being overweight can cause a person to snore. The fatty tissues and poor muscle tone can contribute to snoring, especially around the throat area. The simple solution would be to lose weight!


3.    Nasal and Sinus Problems

If you have nasal or sinus problems, your airways are blocked making it difficult to inhale and  it ends up creating a vacuum in the throat that leads to snoring.


4.    Alcohol, Smoking & Medications

They can increase muscle relaxation that can cause you to snore more often and frequently. 


5.    Sleep Positions

Bad sleeping positions can also contribute to snoring, which is often times a concern for those who don’t sleep on comfortable mattresses or beds. 


There are also different types of snoring. If a person can pinpoint the reasons why they snore, they can easily find a way to stop it. Here’s a table that shows what a snoring a person does and what it indicates.


Snoring & What It Indicates


Some snoring problems may be easily solved by improving sleep habits and making changes to their lifestyle, but others may require a more comprehensive treatment.


Here’s how to stop snoring & improve sleep quality long term:


1.    Changing Sleep Positions

Lying on the back makes the base of the tongue and the soft palate collapse to the back wall of the throat that causes the vibrating sounds during sleep. Sleeping on the side can fix this problem. A full body pillow can also provide a fix for this. It will enable the person to maintain sleeping on the side and it can make a dramatic difference.


2.    Lose Weight

One of the reasons why a person snores is because of them being overweight. If a person has gained weight, especially around the neck area, it squeezes the internal diameter of the throat. It makes it more likely to collapse during sleep and trigger snoring.


3.    Avoid Alcohol

Alcohol and sedatives reduce the resting tone of the muscles in the back of the throat. With that, it will make a person more likely to snore. 


4.    Practice Good Sleep Hygiene

Poor sleeping hygiene refers to poor sleeping habits. This habit has a similar effect when drinking alcohol. When you sleep and you are extremely tired, you are most likely to create a snoring noise. 


5.    Open Nasal Passages

If snoring starts from the nose, keeping the nasal passage open may help. It will allow the air to move through slower and prevent snoring. If the nasal passages are blocked, it can cause snoring. To prevent this from happening, a hot shower before sleeping can open nasal passages up. Rinsing the nose while having a hot shower also works and using a salt-water solution works as well.


6.    Change Pillows

Some allergens stay in the bedroom and thrive on the pillows, which can contribute to snoring. Dust mites that accumulate in pillows can cause allergic reactions and can lead to snoring.


7.    Stay Hydrated

Drinking plenty of fluids can help stop snoring. When a person is dehydrated, the soft palate becomes stickier and can create snoring.



Snoring is a normal phenomenon, but if it happens regularly, it causes uneasiness to others. Keeping oneself fit and hydrated while practicing healthy sleeping habits can help prevent snoring. In this post, I shared with you ways how to stop snoring & improve sleep quality long term.

Jenna Crawford


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