Common Causes of Snoring and How to Prevent It

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Are you living with a snorer? If so, you already know how hard it can be to get a good night’s sleep when your partner’s loud breathing keeps you up.

Snoring is one of the most common sleep issues caused by inflamed nasal passages. This can lead to restricted mouth breathing, which causes the sound associated with snoring.

If you’ve been searching for answers on common causes of snoring and ways to prevent it, look no further than here. Below, we’ve compiled the most crucial information about snoring and how to address it.

Poor Sleep Posture

Poor sleep posture is considered one of the most common causes of snoring. Sleeping on your back can exacerbate snoring due to your tongue and soft palate obstructing your airway.

To prevent this, it is recommended that you sleep on your side. If you switch between your back and side at night, consider using a body pillow to help keep you in one position while you sleep.

To ensure proper posture for sleeping, your neck should be aligned with your spine and not tilted back or sideways. Sleeping with an extra pillow or two can help keep your neck neutral.

Deviated Septum

Snoring is when an individual makes a loud or rattling sound while sleeping. Many factors, including a deviated septum, can cause it. This is when the bone and cartilage inside the nose are crooked or misaligned, which can block the airway, resulting in snoring.

People can try nasal strips, sprays, and decongestants to prevent snoring caused by a deviated septum. If these do not work, surgery may be necessary to correct the septum.

Those who don’t want to go through the invasive surgery route or have a milder septum deviation can look for alternative snoring treatment and click for oral appliance therapy to have a great option. This involves wearing a dental device over your teeth, which helps the jaw reposition to open the airway and allow for easier air passage.

This prevents the snoring caused by the obstruction in the nasal passage. This therapy is non-invasive and can provide an effective solution for snoring and sleep apnea caused by a deviated septum.

Family History

Snoring is a common issue affecting people of all ages, including infants and children. Family history is one of the most common causes of snoring. Snoring can oftentimes be traced back to a genetic predisposition.

If a parent or grandparent snored, their descendants are likelier to snore. Those with a family history of snoring may have an increased risk of developing it themselves.

To prevent this, review your family’s medical history, especially any signs of snoring. Some people may have naturally narrow and restricted airways, which can be a genetic trait passed down from parents to children.

The good news is that snoring can sometimes be treated and even prevented. Some lifestyle and diet changes can help reduce snoring, such as avoiding caffeine before bed.

Poor Muscle Tone in the Throat

One of the most common causes of snoring is poor muscle tone in the throat.

This happens when the muscles in the throat become weak or overly relaxed during sleep. This causes the throat to narrow, making it harder for the air to move freely. This results in the characteristic snoring sound.

To prevent snoring due to poor muscle tone exercises such as singing, humming, or gargling can be done throughout the day. These activities help to strengthen the muscles in the throat and jaw, making them less likely to relax during sleep.

Also, avoiding, tobacco and certain medications can help, as these can cause the throat muscles to relax. If snoring persists, talking to a doctor is recommended to determine if other underlying problems are causing the snoring.


Snoring is one of the most common sleep disturbances associated with obesity. The extra weight associated with obesity can cause overrelaxation of the tissue around the throat. This can lead to the narrowing of the airways and snoring.

A diet high in fat can also lead to excess mucus secretion, which can block the airways and lead to snoring. Also, extra fat tissue can restrict space for the lungs to expand, making it difficult to get enough air.

To prevent snoring due to obesity, a healthy, balanced diet, and regular exercise are essential. Losing weight naturally will help reduce snoring.

Drinking Alcohol

Snoring is a disruptive and often embarrassing condition that affects the snorer and the people around them. One of the most common causes of snoring is the consumption of alcohol before bedtime. Alcohol relaxes the muscles in the throat, which can lead to a narrowing of the airways and increased snoring.

To prevent this, it is vital to reduce your alcohol consumption and limit it to 1-2 drinks per day. It is advisable to limit drinking to earlier in the evening and ensure that alcohol is not consumed within four hours before bedtime.


Allergies can cause inflammation in the nose and throat and make it difficult for air to travel through the nose, causing the person to snore. To prevent snoring caused by allergies, avoiding triggers that can cause a reaction is required. This can include avoiding certain foods or seasonal pollen and using an air purifier.

Many people also find that taking a daily dose of an antihistamine can reduce the inflammation that leads to snoring. Keeping the bedroom free of pollutants such as pet dander, dust, and other allergens can help reduce snoring due to congestion. These steps can help identify and manage the underlying cause of snoring.

Understand the Common Causes of Snoring for a Better Sleep

Snoring can be disruptive and hazardous to our well-being. The most common causes of snoring are sleep deprivation, excess weight, poor sleeping posture, and alcohol. Improving lifestyle habits and managing your weight can help to reduce snoring.

If snoring persists, discussing with a sleep specialist for further advice and care should be considered. Start now and sleep better tonight!

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