Snoring is one of the most common sleep disruptions, often shrugged off as harmless. But over time, it can impact your sleep quality, cause daytime fatigue, and even strain relationships. Learning how to stop snoring isn’t just about quieting the noise—it’s about improving your overall well-being.

Here’s how you can identify the root causes of snoring and make simple lifestyle changes that lead to deeper, quieter sleep.

Why Do People Snore?

Snoring happens when airflow is partially blocked during sleep, causing the tissues in your nose, mouth, or throat to vibrate. For many, it’s due to a combination of sleeping habits, physical conditions, or environmental factors.

Common causes include:

  • Sleeping on your back, which can cause the tongue and soft palate to collapse backward, narrowing the airway.
  • Nasal congestion from allergies or sinus issues.
  • Being overweight, which may increase tissue around the throat.
  • Alcohol intake before bed, which overly relaxes throat muscles.
  • Excessive fatigue or poor sleep quality, which leads to deeper sleep and less muscle control.

According to the latest studies, snoring is especially common in men and people who are overweight. It can also be a sign of obstructive sleep apnea, especially if it’s loud and happens regularly.

How to Reduce or Stop Snoring

1. Change Your Sleep Position

Back sleepers are more likely to snore because gravity allows the tongue and tissues to fall backward. Side sleeping is one of the easiest ways to reduce this issue. A supportive body pillow can help you maintain this position, and using an adjustable bed base that slightly elevates your head may keep airways open through the night.

2. Clear Your Nasal Passages

If your nose is blocked due to allergies or a cold, breathing through your mouth becomes more likely, which increases snoring. Try taking a hot shower before bed, using a saline spray, or elevating your sleeping position to ease breathing.

Nasal congestion is one of the most overlooked yet fixable causes, as outlined in research shared by the Sleep Foundation.

3. Maintain a Healthy Weight and Stay Active

Studies have found that losing excess weight, particularly around the neck, can significantly reduce snoring. Even small reductions in body weight may lessen throat compression and improve nighttime breathing.

Incorporating regular exercise, such as walking, yoga, or light strength training, not only supports weight loss but also helps tone the muscles in your throat, which can further reduce the chances of airway collapse during sleep.

4. Limit Alcohol and Improve Sleep Hygiene

Alcohol before bed relaxes the muscles in your throat, increasing the risk of airway obstruction. Medical specialists recommend avoiding alcohol at least two hours before sleep and sticking to a consistent sleep routine to prevent overly deep sleep that can worsen snoring.

5. Improve Your Sleep Environment

Dry air, allergens, or poor support from your mattress can all affect breathing during sleep. Consider using a humidifier, keeping your room clean and dust-free, and reviewing your bedding setup. For example, the right mattress can encourage better posture and breathing. Explore our guide to spring vs. foam mattresses to find the right support for your needs.

Elevating your head using an adjustable bed can also ease airflow and prevent your tongue from falling back, making it a simple yet effective anti-snoring upgrade.

Be sure to check out our blog on healthy habits that promote a good night’s sleep.

When Snoring Might Be More Than Just Snoring

Not all snoring is harmless. Persistent, loud snoring, especially when it’s accompanied by gasping, choking, frequent awakenings, or excessive daytime fatigue, could be a sign of sleep apnea. This sleep disorder causes repeated pauses in breathing and can lead to more serious health concerns like high blood pressure or heart disease if left untreated.

If you’ve already tried lifestyle changes like improving your sleeping position, clearing nasal congestion, and exercising regularly but haven’t seen improvement, it’s important to speak with a healthcare professional. A proper sleep assessment can help identify whether there’s an underlying condition that needs targeted treatment.

Stop Snoring, Start Sleep Quieter Tonight

Snoring doesn’t just disturb sleep—it’s often a signal that your body needs a little help. Whether it’s changing your sleeping position, clearing nasal passages, improving your sleep setup, or making healthier daily choices, many solutions are easy to implement and require no medication.

If you’ve tried the above and are still struggling, a professional evaluation is a smart next step. And if you’re looking to improve your sleep posture, consider exploring our Sealy Posturepedic Adjustable range.

The Sealy Posturematic Energise Base includes a built-in “Anti-Snore” mode, which gently raises the head section just enough to allow easier air intake. This slight elevation can help reduce snoring naturally, making it an ideal upgrade for anyone seeking better, quieter sleep.

Visit your nearest Sealy Boutiques to experience the Anti-Snore feature in person.

Try it out today and discover the difference a smarter sleep setup can make. Because better breathing starts with better sleep posture—only with Sealy.