What should I do if I snore loudly while sleeping?
Aug 24, 2022
Source: Cainiu Health
Dr. Xu Gang
Introduction
Snoring during sleep can be improved by adjusting sleeping posture and modifying lifestyle habits. Try to avoid sleeping on your back; instead, sleep on your side, which can help reduce snoring. There is also a certain association between snoring and obesity. If individuals who are overweight or obese lose weight appropriately, the narrowing of the upper airway caused by excess fat in the throat may be alleviated, thereby reducing snoring symptoms.
Some individuals habitually snore while sleeping at night—not only disturbing their bed partners but also adversely affecting their own health. So, what can be done about chronic snoring during sleep?
What to Do About Chronic Snoring During Sleep
Chronic snoring can often be improved by modifying sleep posture and adjusting lifestyle habits. Avoid sleeping supine (on your back); instead, try sleeping on your side, which helps alleviate snoring symptoms. There is also a recognized association between snoring and obesity. Overweight individuals who achieve modest weight loss may reduce upper airway narrowing caused by excess pharyngeal fat, thereby easing snoring. Pay attention to pillow height—avoid excessively high pillows—and consider slightly elevating the head of the bed. Maintaining unobstructed airflow between the head and neck facilitates snoring reduction. Refrain from alcohol consumption before bedtime, and avoid long-term heavy drinking. Smoking cessation is strongly recommended, as it helps reduce airway inflammation and swelling. In severe cases, surgical options—such as adenoidectomy or airway expansion procedures—may be considered.
If you snore at night, prioritize foods rich in dietary fiber and consume ample fresh vegetables and fruits. Avoid high-calorie, high-fat foods—such as fatty pork or streaky pork—and limit starchy foods like potatoes and sweet potatoes, as both may contribute to weight gain. Excessive body weight exacerbates snoring. Therefore, dietary control and regular physical exercise are essential, while also avoiding excessive fatigue. As weight decreases, snoring symptoms typically improve. Additionally, maintain consistent sleep schedules and ensure adequate sleep duration—both of which help reduce snoring frequency. Finally, consult a healthcare provider for relevant examinations to rule out conditions such as adenoid hypertrophy or tonsillar hypertrophy.
If persistent snoring occurs, prompt medical evaluation and treatment are advised. We hope this information proves helpful to you.
