We all know how annoying snoring can be. If you're a snorer, you may not even realize it until someone else points it out to you. But once you become aware of the problem, it can be hard to ignore. Snoring can disrupt your sleep and your partner's sleep, and it can be a sign of a more serious health problem.

However, there's no reason to worry. In many cases, snoring can be treated effectively. And even if you can't completely stop snoring, there are ways to reduce its impact on your sleep and relationships.

If you're thinking about trying BetterSleep to help with your snoring, here's what you need to know first.

Snoring: A Quick Overview

Snoring is the sound made when airflow is disrupted as you breathe. It happens when the tissues in the back of your throat relax and collapse. This can block your airway, causing the characteristic snoring sound.

For many years, snoring was thought to be simply a nuisance. But we now know that it can signify an underlying health condition or sleep disorder. In some cases, snoring can signify sleep apnea, a serious condition that can lead to hypertension, heart disease, and stroke.

In the United States, an estimated 37 million adults snore. And while it affects people of all ages, snoring is more common in middle-aged and older adults. Men are also more likely to snore than women.

Apps like BetterSleep have been designed to help people get a good night's rest. But can they also help with snoring? By helping users track and improve their sleep, BetterSleep can indirectly help reduce snoring.

Below, we discuss the causes of snoring, remedies, and how BetterSleep can help.

What Causes Snoring?

Most people snore occasionally. But if you're a regular snorer, it could be due to any number of factors, including:

Anatomy

Your tongue, jaw, and palate position can contribute to snoring. People with narrow airways or large tongues are more likely to snore. This can be a lifetime condition or due to changes in your anatomy, such as enlarged tonsils or adenoids.

Being overweight or obese can cause snoring because excess fat tissue can narrow the airway. It's also one of the main risk factors for sleep apnea. What's more, weight gain can worsen existing snoring problems, and snoring can also lead to weight gain.

Sleep Position

If you sleep on your back, your tongue and soft palate can collapse into your throat, blocking the airway. Sleep positions that keep your head elevated can help prevent this. You can use pillows to prop up your head or sleep on your side instead of your back.

Age

As you age, your throat muscles can weaken, and your airway can narrow. This is why snoring is more common in middle-aged and older adults. The good news is that you can take steps to prevent or treat age-related snoring.

Nasal Problems

Anything that obstructs or blocks your nose can contribute to snoring. This includes a deviated septum (a condition where the wall between your nostrils is crooked), nasal polyps (noncancerous growths in the lining of your nose), and allergies.

Alcohol

Drinking alcohol relaxes the muscles in your throat, making you snore.

Smoking

Smoking irritates the lining of your nose and throat, which can lead to inflammation and swelling. When this happens, your airway becomes narrower, and you're more likely to snore.

Exhaustion

If you're tired, your throat muscles can relax more than usual, causing snoring. This is one reason why snoring is more common when you're sleep-deprived.

When Sleep Disorders Cause Snoring

In some cases, snoring can be a sign of an underlying sleep disorder, such as:

Sleep Apnea

This serious condition occurs when your breathing is interrupted during sleep. It can happen several times throughout the night and lead to daytime fatigue, high blood pressure, and other health problems. Obstructive sleep apnea is the most common type of sleep apnea. It's caused by a blockage in your airway, usually due to the relaxation of the soft palate and tongue.

Hypoventilation

This is when you breathe too slowly or shallowly, preventing enough oxygen from reaching your bloodstream. It can be caused by various conditions, including obesity, heart failure, and COPD.

Upper Airway Resistance Syndrome

This condition causes your airway to narrow or collapse during sleep. It can cause snoring and difficulty breathing.

Other sleep disorders that can cause snoring include bruxism (teeth grinding) and sleep-related gastroesophageal reflux (stomach acid flowing back up the esophagus). These conditions can also lead to daytime fatigue and other health problems.

How Can BetterSleep Help?

There are many sleep apps on the market. BetterSleep can help improve sleep quality and quantity by providing insight into your overall sleep patterns, including snoring.

Our app has several features that can help with snoring, including:

Sound Recording

A snoring app, such as Better Sleep, can record your snoring to help you understand your snoring habit, when you start snoring loudly, the different snoring sounds you make, and help you check whether you do have a snoring problem.

Sleep Tracking

BetterSleep also tracks your sleep patterns and can identify times you're more likely to snore. Sleep statistics can help you change your sleep habits and reduce snoring intensity.

Meditations & Sleep Sounds

BetterSleep offers a variety of meditations that can help reduce snoring by soothing the throat and promoting deep breathing.

Sounds aren't just helpful for blocking out your partner's snoring but these sounds can help you to relax and fall asleep.

Sleep Sounds for Snoring

White noise: White noise is a sound that can help to mask other noises. This can make it easier to fall asleep and stay asleep. White noise can also help to reduce snoring by blocking out other sounds that may wake you up.

Rainfall: The pitter-patter of rain can help to soothe and relax the mind. For years, rain has been used as a form of therapy. Rainfall can also help to reduce snoring by promoting deep breathing and relaxation.

Ocean waves: The sound of ocean waves can help to induce a state of relaxation. Studies have shown that waves sound can help lower blood pressure and heart rate. Ocean waves can also help to reduce snoring by promoting deep breathing and relaxation.

Breathing Exercises

BetterSleep offers a range of breathing exercises to help improve your sleep and reduce snoring. These exercises can help to strengthen the muscles in your throat and improve your breathing.

Breathing Exercises for Snoring

Breathing is one of the most important things you can do to improve your sleep and reduce snoring. Below, we share a few breathing exercises that can help.

The 4-7-8 breath: This breathing exercise can help to reduce stress and promote relaxation. To do this exercise, place the tip of your tongue behind your front teeth. Exhale completely through your mouth, making a "whoosh" sound. Inhale through your nose for 4 seconds, Hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat this cycle for 4 minutes.

The lion's breath: Sit with your spine straight to do this exercise. Place your hands on your knees with your palms facing up. Take a deep breath through your nose and exhale completely, making a "ha" sound. Repeat this exercise for 10 breaths.

Alternate nostril breathing: This exercise can help to improve sleep and reduce stress. To do this exercise, sit with your spine straight. Close your right nostril with your thumb and take a deep breath through your left nostril. Close your left nostril with your ring finger and release your right nostril. Exhale through your right nostril. Repeat this cycle for 10 breaths.

Sleep Tracking Tips for Snoring

If you're a regular snorer, BetterSleep records snoring and helps you track your sleep and identify patterns. From there, you can change your sleep habits to reduce your snoring. Here are the data points the BetterSleep app tracks:

• Sleep sounds: Snoring, talking, and external noises during sleep.
• Sleep duration: Length of sleep each night.
• Sleep quality: How well do you sleep each night?
• Sleep efficiency: How much time do you spend asleep?
• Wake-up time: What time do you wake up each night?
• Bedtime: What time do you go to bed each night?

When To See a Doctor

You may need to see a doctor if you're a chronic snorer and home remedies aren't helping. Here are some symptoms that may warrant a trip to the doctor:

• You snore every night, regardless of your sleep position.
• You snore loudly enough to disrupt your partner's sleep.
• You snore and feel tired during the day.
• You have difficulty staying awake during the day.
• You have been told that you stop breathing during your sleep.

If you have any of the above symptoms, please see a doctor so they can work with you to evaluate your snoring habits. Snoring can be a sign of a serious medical condition.

Final Thoughts

BetterSleep can help reduce or control snoring if you're a regular snorer. The app offers a range of features that can help to improve your sleep and breathing. Download BetterSleep today.

Frequently Asked Questions (FAQs)

Why do I snore?

There are a number of reasons why you may snore. Common causes of snoring include sleep apnea, nasal congestion, and alcohol use.

How can I stop snoring?

There isn't a cure for snoring. However, several treatments can help to reduce or eliminate snoring. These treatments include positional therapy, mouthpieces, and surgery.

What is the best position to sleep in to reduce snoring?

The best sleep position to reduce snoring is on your side. Sleeping on your back can make snoring worse. This is because when you sleep on your back, your tongue and soft palate can fall back and block your airway.

I'm a chronic snorer. What should I do?

If you're a chronic snorer, you should see a doctor. Snoring can be a sign of a serious medical condition. What's more, chronic snoring can lead to sleep deprivation, which can have a negative impact on your health.

Why does BetterSleep track my sleep?

There are a number of reasons why you'd want to track your sleep. Sleep is important for our physical and mental health. When we don't get enough sleep, it can lead to several problems. Keeping an on eye on your sleep over time can help you make clearer decisions about your health.

How can BetterSleep help me with my snoring?

BetterSleep can help you to track your sleep and identify patterns. From there, you can change your sleep habits to reduce your snoring. You can also use the app to set sleep goals and track your progress over time.

What are some of the data points BetterSleep tracks?

BetterSleep tracks sleep duration, quality, efficiency, wake-up time, and bedtime.