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Snoring Is Ruining Your Sleep – Here’s How to Stop
September 04, 2025
Whether you’re waking up groggy or getting elbowed in the ribs every night, one thing’s for sure: Snoring doesn’t just affect your sleep. It affects everyone around you, too.
So what causes snoring, and how to stop it?
We asked sleep expert Pantcho Maslinski, MD, with Hartford HealthCare Medical Group, to break it down.
What causes snoring, anyways?
Snoring isn’t just noise – it’s your airways struggling to stay open.
“Snoring happens when the muscles in your throat relax during sleep,” says Dr. Maslinski. “This narrows your airway, causing the tissues to vibrate as air moves through — and that’s what makes the noise.”
It’s more common if you:
- Sleep on your back
- Drink alcohol close to bedtime
- Have nasal congestion
- Are overweight or have a larger neck circumference
But sometimes, there’s more to it.
“Snoring could be a sign of something more serious, like obstructive sleep apnea,” says Dr. Maslinski. “This causes you to briefly stop breathing during sleep.”
> Related: 5 Simple Fixes for Snoring From a Pulmonologist
Not sure if your snoring is a problem? Your partner can tell you.
They’re often the first to notice the warning signs.
“Snoring by itself isn’t always dangerous,” says Dr. Maslinski. “But if your partner notices that you stop breathing, gasp or choke during sleep, it could be sleep apnea — and that should never be ignored.”
Waking up tired is bad enough, but sleep apnea has also been linked to high blood pressure, heart disease, stroke and diabetes.
Here’s how to improve your snoring – starting today.
Not ready for a CPAP machine? No problem.
If you’re desperate to learn how to stop snoring, these simple fixes can help:
- Sleep on your side. Gravity is not your friend when you lie on your back.
- Skip the nightcap. Alcohol relaxes your throat muscles, making snoring worse.
- Keep your nose clear. Try saline spray or a nasal strip if you’re congested.
- Stick to a regular sleep schedule. Overtired muscles are more likely to collapse mid-snore.
> Related: What Is the Best Temperature to Sleep In?
Still snoring? You have options.
Does it feel like you’ve tried everything, but nothing helps? It might be time to talk to your doctor.
“There’s a lot we can do, especially if your snoring is loud or starting to affect your daily life,” says Dr. Maslinski. “A sleep study can help us figure out exactly what’s going on — and what kind of treatment will help.”
The good news? Whether it’s lifestyle changes, special dental devices, or CPAP therapy, snoring is almost always treatable.