Is There Anything That Can Be Done About Snoring?

Last week, a friend told me, “My wife says my snoring is so loud, the neighbors could file a noise complaint.”

We laughed—but the truth is, snoring isn’t just an annoyance for the person next to you.
It can disrupt both partners’ sleep, strain relationships, and even signal deeper health problems.

The good news? While not every type of snoring has a simple fix, there are steps you can take to quiet the nighttime soundtrack.

Why Do People Snore?

Snoring happens when air flows through a partially blocked airway, causing the tissues in your throat to vibrate.

Common culprits include:

• Nasal congestion from allergies or colds
  

• Relaxed throat muscles during deep sleep or from alcohol use
  

• Sleeping position (back sleeping often makes it worse)
  

• Extra weight around the neck and chest
  

• Structural issues like a deviated septum
  

• Sleep apnea, a serious condition where breathing repeatedly stops
  

When Snoring Is a Bigger Problem

Not all snoring is harmless. You should talk to a doctor if:

• You wake up gasping or choking
  

• You experience daytime fatigue despite a full night’s sleep
  

• You have frequent morning headaches
  

• Your partner notices long pauses in breathing. These can be signs of obstructive sleep apnea, which requires medical treatment.
  

Practical Ways to Reduce Snoring

1. Change Your Sleep Position

• Sleeping on your side helps keep the airway open.
  

• Try a body pillow to maintain side sleeping throughout the night.
  
  

2. Keep Nasal Passages Clear

• Use a saline rinse before bed.
  

• Consider an air purifier to reduce allergens in the bedroom.
  
  

3. Adjust Your Pillow Height

• Too low can collapse your airway; too high can strain your neck.
  

• A medium-loft, supportive pillow can help keep airways aligned.
  
  

4. Maintain a Healthy Weight

• Extra tissue around the throat can narrow your airway.
  

• Even modest weight loss can reduce snoring frequency.
  
  

5. Limit Alcohol Before Bed

• Alcohol relaxes throat muscles, making airway collapse more likely.
  
  

6. Improve Your Sleep Surface

• An adjustable base can slightly elevate your head, reducing snoring in some people.
  

Setting Up Your Bedroom for Quiet Nights

At Sweet Zzz, we’ve seen that creating the right sleep environment can help reduce snoring triggers.

The Honey Hybrid Organic Mattress supports healthy spinal alignment, which helps keep airways open.

Pair it with our Plant-Based Pillow, which offers adjustable loft so you can fine-tune head and neck support for easier breathing.