Snoring isn’t just noisy—it can mess with your sleep quality and your partner’s patience. But not all snoring is the same. Different causes call for different remedies. From nasal blockages to relaxed throat muscles, there’s usually a clear reason behind those night-time rumbles. And thankfully, there are practical ways to address them—including easy-to-use solutions like an anti-snoring mouth guard such as SnoreMD.
Let’s break down the snoring types and how to deal with each.
Different Types of Snoring, Their Causes, and Remedies
When Your Nose Is the Culprit—Understanding Nasal Snoring
Nasal snoring usually stems from issues that block airflow through your nose. Common causes include a deviated septum, allergies, nasal polyps, colds or sinus infections, and even exposure to dry air. These factors lead to congestion or swelling in the nasal passages, making it harder to breathe and increasing the likelihood of snoring. Fortunately, there are simple remedies available. Nasal strips and external nasal dilators can physically open the nostrils to improve airflow. Saline sprays or rinses help flush out congestion, while antihistamines can provide relief if allergies are at play. Adding a humidifier to your room keeps the air moist and reduces nasal irritation. Elevating your head while sleeping also helps with drainage and eases breathing. If nasal congestion pushes you to breathe through your mouth, a snoring mouth guard or mouth guard for snoring can gently train your body to breathe through your nose again.
Snoring with Your Mouth Open? Here’s What Might Be Going On
Mouth snoring often occurs when the muscles in the back of your throat relax too much during sleep. This can happen naturally, or it may be triggered by alcohol, sedatives, or simply the habit of breathing through your mouth, especially if your nose is congested. Large tonsils or a thick soft palate can also contribute. To manage this type of snoring, try using a chin strap to help keep your mouth closed while you sleep. Switching to side sleeping can also reduce throat tissue collapse. Mouth and throat exercises that target muscle tone in the area can make a big difference. Avoiding alcohol and sedatives before bedtime helps keep those muscles firmer. Maintaining a healthy weight is also beneficial. One of the most effective tools is an anti-snoring mouth guard like SnoreMD, which supports the jaw in a forward position to improve airflow and reduce the tissue vibration that causes snoring.
If Your Tongue Drops Back While Sleeping—Meet Tongue-Based Snoring
Tongue-based snoring happens when your tongue relaxes and falls back into your throat, especially when sleeping on your back. This partial blockage disrupts airflow and causes snoring. One easy solution is to switch to side sleeping, and using a body pillow can help maintain that position throughout the night. Tongue-retaining devices (TRDs) are another option—these gently hold the tongue forward to keep the airway open. Mandibular advancement devices (MADs), such as SnoreMD, work by positioning the jaw slightly forward, which also helps prevent the tongue from collapsing backwards. You can also perform tongue exercises like pressing the tongue to the roof of your mouth or stretching it forward. Elevating the head of your bed can further reduce the chance of your tongue falling back due to gravity.
The Deep Rumbles of Throat Snoring—What’s Behind It and What You Can Do
Throat snoring is usually the result of vibrations in the soft palate and uvula, often intensified by relaxed throat muscles during sleep. In some cases, it may also indicate a more serious issue like obstructive sleep apnea (OSA). Solutions for this type of snoring include sleeping on your side and elevating the head of your bed to open the airway. Avoiding alcohol and sedatives is important, as these substances tend to relax the throat muscles too much. Losing excess weight can also reduce fatty tissues that contribute to airway narrowing. Strengthening the throat muscles through singing or repeated vocal exercises can help minimise vibrations. Nasal dilators may also improve airflow if nasal breathing is restricted. For many people, using a mandibular advancement device such as SnoreMD significantly reduces the intensity of throat snoring by stabilising the jaw and reducing vibration in the soft tissues.
Some People Snore in More Than One Way—What to Know About Combo Snoring
It’s common to experience a mix of the above types. For example, you might have both nasal congestion and relaxed throat muscles. The good news? Most snoring remedies can be stacked to suit your needs.
Using a snore mouth guard such as SnoreMD alongside positional therapy and nasal treatments often provides relief.
Don’t Ignore the Signs—When Snoring Might Be Something More Serious
If your snoring is loud, persistent, and paired with gasping or daytime fatigue, it might signal a more serious condition like OSA. This needs medical diagnosis and may require CPAP therapy, weight loss, or dental devices.
Don’t self-diagnose. If your snoring worsens or you suspect sleep apnea, consult a healthcare provider.
Small Tweaks, Big Wins—Why Solving Snoring Is Good for You and Your Partner
Snoring can affect relationships, energy levels, and long-term health. Tackling it means better sleep, improved focus, and less irritation for everyone involved.
Even minor changes—like using a mouth guard for snoring, sleeping on your side, or doing daily throat exercises—can deliver noticeable results.
Finding the Right Fit—Why Snoring Solutions Aren’t One-Size-Fits-All
From nasal remedies to anti-snoring mouth guards like SnoreMD, the key is consistency and trial and error. Keep a sleep journal to track what works, or talk to your GP or dentist for a tailored solution.
Snoring types vary, but with the right combo of approaches, peaceful nights are possible.
