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Safeguard Your Relationship By Addressing How To Stop Snoring

Snoring may be a common occurrence, but it is not something to be ignored. Understanding how to stop snoring can help you not only maintain healthy relationships but also improve your overall well-being.

Article contribution by All Things Health Malaysia

Snoring is a common issue that can have serious consequences if left unaddressed. It can cause health complications such as high blood pressure, stroke, and depression, and it can also affect relationships due to disrupted sleep.

However, snoring cannot be self-diagnosed, and many people only become aware of their snoring due to their partner's annoyance. Therefore, it's essential to know how to stop snoring to improve your health and your relationship.

Various studies have shown that snoring can have a significant impact on relationships, particularly for the partners of snorers. Snoring can cause strain on healthy relationships, leading to sleeping problems and increased stress levels for the partner. Partners of snorers are more likely to develop their own sleep disorders, leading to further health complications. These findings highlight the importance of finding effective solutions to stop snoring to improve not only personal health but also the health of the relationship.

Due to the negative impact of snoring on relationships and health, it is important for the partners of snorers to be part of the snoring cure. In the following sections, we will delve into the causes of snoring and discuss ways to prevent it.

What Causes Snoring?

During sleep, the muscles in our body relax, causing the tissues in the throat to loosen and narrow the upper airway. This leads to the air hitting the soft palate (located at the back of the roof of the mouth) causing it to flutter, which produces the snoring sound.

There are several factors that can make certain individuals more prone to snoring, including:

  1. Smoking

According to a study, individuals who smoke or are exposed to secondhand smoke tend to snore more than those who are not exposed to tobacco.

  1. Mouth-breathing

Breathing frequently through the mouth can cause the soft palate to sag backwards and obstruct the respiratory tract.

Regular drinking of alcohol can increase the chance of snoring.

  1. Alcohol or other sedatives

Consuming alcohol and sleeping pills can relax the muscles in the mouth and throat, which can increase the likelihood of snoring.

  1. Obesity

Obese patients are more susceptible to snoring due to the presence of excess fat deposits in the throat area, which can obstruct the airway and cause the tissues to vibrate, leading to snoring. Additionally, obese individuals tend to have larger tonsils, tongues, and soft palates, which can also contribute to the narrowing of the airway during sleep and result in snoring.

  1. Old Age

Snoring can worsen with age due to weaker muscle tone, which is common among older people. Menopausal women may also be at a higher risk of snoring due to lowered levels of female sex hormones.

  1. Pregnancy

Pregnant women can experience changes in their body that can lead to snoring. The increased weight gain during pregnancy can cause the diaphragm to elevate, reducing lung capacity, and the altered upper airway dimensions can cause snoring. Additionally, hormonal changes during pregnancy can cause swelling of the nasal passages, which can also contribute to snoring.

  1. Being Male

Men are more prone to snoring than women due to several factors related to their upper airway anatomy, fat distribution, and hormones. For example, men tend to have larger tongues, uvulas, and tonsils, which can obstruct the airway during sleep.

Additionally, men tend to store more fat in their necks, which can compress the airway. Finally, men's breathing patterns during sleep, particularly during awakenings, can contribute to snoring.

  1. Craniofacial bony restriction

Research conducted on both Caucasian and Chinese patients suggests that for Asians, their facial anatomy may play a more significant role than their body weight in their propensity to snore.

  1. Chronic Nasal Congestion

Chronic nasal congestion, which is identified by persistent stuffy nose, can triple the likelihood of snoring.

  1. Obstructive Sleep Apnoea (OSA)

While not all people who snore have obstructive sleep apnea (OSA), snoring can be a sign of this condition. OSA is characterised by intermittent breathing pauses and starts during sleep, and it can be a serious, even life-threatening condition. OSA can cause hypoxia, a condition where the body doesn't receive enough oxygen, and may trigger the release of stress hormones, which can lead to high blood pressure-related disorders.

Caption: To minimize the likelihood of snoring, try sleeping on your side.

How to Stop Snoring

Here are some methods that are believed to be effective in stopping snoring:

  1. Mouth exercises can help to tone and energise your muscles.

  2. Avoiding alcohol and sedatives before bed can prevent relaxation of the muscles in the throat.

  3. Sleeping on your side or with your head raised can relieve pressure on your respiratory tract.

  4. Maintaining a healthy weight can prevent obesity and the associated risks of snoring.

  5. Quitting smoking can alleviate snoring and related health problems.

  6. Continuous Positive Airway Pressure (CPAP) machines can provide air pressure to your respiratory tract to aid sleep, which is commonly used to treat obstructive sleep apnoea.

  7. Treating chronic nasal congestion can reduce the likelihood of snoring.

  8. Traditional Chinese Medicine (TCM) recommends acupuncture to help manage snoring.

  9. Surgery can help to treat conditions such as enlarged tonsils and nasal polyps, which can contribute to snoring.

There are many ways to address snoring, and you can assist your partner in finding the best approach for them. If these methods are ineffective, it's crucial to see a medical professional before the situation gets worse. By treating snoring, you're not just enhancing your relationship, but you're also potentially safeguarding your partner's health.


  1. Cleveland Clinic. Sleep Apnea. [online] [Accessed 31 January 2023] 

  2. Johns Hopkins Medicine. The Dangers of Uncontrolled Sleep Apnea. [online] [Accessed 31 January 2023] 

  3. World Sleep Society. World Sleep Day® is March 17, 2023. [online] [Accessed 31 January 2023] 

  4. Cleveland Clinic. Obstructive Sleep Apnea. [online] [Accessed 31 January 2023] 

  5. MedlinePlus. Central sleep apnea. [online] [Accessed 31 January 2023] 

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