ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Stop Snoring and Sleep Better at Night

Updated on April 6, 2015

A snore is called noisy breathing during sleep, but it can also be the beginning of something life-threatening. People who snore are at risk of developing chronic sleep disorders and over the long term, serious health problems. To stop snoring, It is important to know what causes snoring and what can be done to address an individual problem.

Common Causes

Chronic snorers are all ages, genders and ethnicities. The issue affects tens of millions of Americans. Although anyone can suffer from snoring, there are certain groups who are at greater risk:

-overweight men and women (as well as children and teens.)

-aging adults

The problem is not exclusive to these groups, however. The rattling and wheezing sound has as much to do with throat muscles relaxing as anything. In older adults, this problem is usually blamed on the process of aging.

What actually causes snoring sounds is the vibrations of a narrowed throat passage, partially blocked by the tongue, as air is pushed out of the lungs. The sound gets louder as the passage gets narrower. When occasional closure of the throat occurs, breathing stops, and the individual’s sleep pattern is disrupted. This is called sleep apnea, a dangerous health condition which can lead to chronic sleep deprivation.

Sleep Better Pillows

Sleep Innovations Memory Foam Contour Pillow with Cotton Cover, Made in The USA with a 5-Year Warranty-Standard Size, White
Sleep Innovations Memory Foam Contour Pillow with Cotton Cover, Made in The USA with a 5-Year Warranty-Standard Size, White

Sleep undisturbed through the night with this contour memory foam pillow from Sleep Innovations. The pillow best suits back and side sleepers, with its classic contour shape. A deep center indentation cradles the head, while raised foam lofts on either side of the indentation support the neck; both high and low lofts are provided to meet personal support needs.


More Causes

Getting older and being overweight contribute to snoring, but these are not exclusive causes. Allergies, colds, flu and any sickness that causes the nose and throat to get inflamed and blocked are common culprits. In addition, a deviated septum is also known to obstruct breathing at night, as can enlarged tonsils or anatomical abnormalities.

Help for Snoring

Knowing what causes snoring and understanding how to sleep better at night are vital for optimum health. If a person is overweight or a habitual smoker, lifestyle changes are imminent. For people experiencing allergies or seasonal colds, solutions include using allergy medications such as Claritin, Allegra or Benadryl. These medications assist with stopping runny noses and reducing congestion, which allows the individual to breathe better, reducing or eliminating snoring.

If in doubt, or the problem gets serious despite taking over the counter medications, visit a doctor. There may be a stronger medicine available by prescription, or there may be a more serious health issue to deal with.

Taking some simple steps in the bedroom can help as well. For examole, try to sleep in a semi-upright position. Try propping an extra pillow or two under the head, neck and shoulders, and use a humidifier. Another possibility is to try ‘breathing strips.’ These hold the nasal passages open for easier breathing while asleep.

If the problem continues or gets worse, be sure to see a professional as early as possible.

Sleep Deprivation

Lost sleep takes a mental and physical toll on a person right away. In the short term, cognitive and physical functions are impaired, but in the long term the issue is debilitating.

Chronic sleep deprivation is easy to spot. What are the symptoms of sleep deprivation to watch out for?

-Constant fatigue and drowsiness.


-Impatient, less tolerant in social interactions.

-Difficulty concentrating

-Difficulty with short-term memory

-Trouble dealing with stress.

Common physical impairments associated with sleep deprivation include reduced strength and stamina, loss of coordination, blurred vision and abnormal heart rate.

A pattern of insomnia can lead to long term health issues as well, which include (but are not limited too) heart attack, stroke and obesity.

Affecting Others

The symptoms of sleep deprivation affect everyone around the person suffering from it. Sleeping in the same bed as an insomniac can lead to disrupted sleep and the resulting associated issues. Even worse, sleep deprived people who drive are putting other drivers at risk. Statistics show that hundreds die and thousands are injured in drowsy driver related accidents each year.

People who feel they are experiencing the symptoms of sleep deprivation should take steps to fix the issue right away. Don’t’ wait until it leads to serious health problems or something worse.

The 90-Minute Baby Sleep Program: Follow Your Child's Natural Sleep Rhythms for Better Nights and Naps
The 90-Minute Baby Sleep Program: Follow Your Child's Natural Sleep Rhythms for Better Nights and Naps

For every parent who struggles with their baby's sleep (and for every parent who wishes their toddler had better sleep habits), finally a straightforward, all-natural solution to help baby get the sleep she needs—both through the night and during the day.



    0 of 8192 characters used
    Post Comment

    • dinkan53 profile image


      7 years ago from India

      In obese people increased neck fat is the reason for breathing difficulty and hence snoring. In our college life , in hostel one of our roommate used to snore and it was like some one playing in music instruments . Some notes were good and some were annoying. we had various techniques to stop the one from snoring too. Your hub made me went through those periods. thanks for sharing. rated up!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)