What does “snoring” truly mean?

An in-depth analysis of the snoring condition and some useful tips to snore less


The snoring condition is generated by a turbulent flow of air that causes the vibration of the soft tissues of the upper airways during the sleep. This pathology affects about 40-45% of men and 25-30% of women all around the world. The causes of snoring are a lot but they are mainly related to the narrowing or obstruction of the upper airways. In presence of a total obstruction, the air cannot flow and the so-called sleep apneas occur.

The sleep apnea syndrome (Obstructive Sleep Apnea Syndrome - OSAS) is a widespread chronic disease consisting of repeated interruptions in breathing during the sleep, with consequent awakenings. These awakenings do not generally last very long and are suddenly forgotten, but can occur frequently during the night, keeping the person from getting adequate rest. In addition to this, sleep apnea can cause severe heart diseases.

Snoring can therefore be considered an important health problem that should not be underestimated, as well as a source of discomfort for those who share a room or house with a snorer.

In fact, it is not rare that people who live with snorers are unable to rest adequately and forced to choose an "alternative" solution to sleep in a relaxed context (sofas, remote and quiet rooms, balconies..?).

But are there any measures to limit snoring? 


We always recommend to go to a specialist and avoid do-it-yourself treatments, but there are some useful tricks to relieve chronic snoring:

  • Maintain your ideal weight: the accumulation of fat in the neck area makes it more difficult for air to pass through, especially when lying down.
  • Eat light: it is better to avoid heavy and difficult to digest food before going to bed. When you eat heavy food, you automatically have a heavy sleep and a consequent high possibility of snoring.
  • Limit alcohol: especially before going to sleep because alcohol makes sleep heavier, facilitating snoring.
  • Blow or wash your nose before going to bed to free it and keep it clean.
  • Wear nasal filters that improve breathing and sleep quality.
  • Do not sleep on your stomach: it is better the lateral position.
  • Treat allergies: if you have allergies that cause nasal congestion it is always better to consult a specialist for useful and appropriate advice.

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