Snoring isn’t “just noise.” It’s the audible sign that air isn’t passing freely at night. Sometimes it’s harmless and temporary. Sometimes it’s a signal that deserves attention. Especially if you wake up unrefreshed, or if your partner notices your breathing occasionally pauses.
This is a quiet, practical guide. No big promises, just small adjustments that often make a real difference.
The first key: Posture
People who sleep on their back tend to snore more. In that position, the tongue and soft palate can fall back more easily, and the airflow starts to vibrate.
If side-sleeping remains difficult, it can help to support your posture gently.
- in front of you: a long pillow or bolster to lean into, so your shoulders can relax
- behind you: a pillow as back support, so you’re less likely to roll back onto your back
The second key: a clear nose
A blocked nose pushes you to breathe through your mouth, which often makes snoring louder. Colds can’t always be avoided, but you can make sure your bedroom doesn’t burden your nose further.
- ventilate the room regularly
- keep the area around the bed as dust-free as possible
- keep the bed “quiet”: fewer loose textiles, fewer large stacks of pillows
If you’re sensitive to allergies, you may notice improvement surprisingly quickly.
The third key: what you carry into the night
Certain habits make the tissues in the throat and mouth looser or drier, which makes vibration more likely:
- alcohol (especially late in the evening)
- smoking
- excess weight
- too little water
These aren’t moral lessons, just observations. A body that can work more calmly makes less noise.
The fourth key: muscle tone
For some people, gently strengthening the muscles at the back of the throat can help. Not intensely—just regularly. A few simple exercises:
- say the vowels (a-e-i-o-u) calmly and clearly for a few minutes
- place the tip of your tongue against the back of your upper teeth and slowly slide it along the roof of your mouth towards the back
- with your mouth open, move your jaw gently left and right, holding each position briefly
Small muscles often respond well to small, consistent attention.
When it’s time to look further
Nothing helps, or you notice signs such as breathing pauses, extreme daytime sleepiness, morning headaches, or a sudden worsening? Then it’s wise to speak to your doctor. Sometimes there’s a medical cause (such as sleep apnoea or an anatomical obstruction) that calls for a targeted solution.