Better Sleep Starts Here

Does your snoring wake up your partner? Or are you the one losing sleep because someone else sounds like a freight train all night?

You're not alone!

Snoring is common, especially as we get older. But here's something important: snoring isn't always just an annoying nighttime habit. Sometimes, it can be a warning sign that something is affecting your breathing while you sleep.

The good news? There are several things you can try to reduce snoring, improve your sleep, and wake up feeling more refreshed.

Let's look at 15 possible solutions.

15 Ways to Reduce Snoring After 50

1. Try Sleeping on Your Side

If you usually sleep on your back, this could be contributing to your snoring.

When you lie flat on your back, your tongue and throat tissues can move backward and partially block your airway.

Try sleeping on your side instead. This simple change may help air move more freely and reduce those nighttime noises.

2. Make Sure You're Getting Enough Sleep

Believe it or not, being overtired can make snoring worse.

When you're sleep-deprived, the muscles in your throat may relax more than usual, making it easier for your airway to become partially blocked.

Most adults need about seven to nine hours of sleep each night.

A regular bedtime and wake-up time can help your body establish a healthier sleep routine.

3. Raise Your Head Slightly While Sleeping

Sometimes, a small adjustment to your sleeping position can make a difference.

Try slightly elevating your upper body with a wedge pillow or an appropriately designed bed adjustment.

This may help keep your airway more open and reduce snoring.

Just make sure your neck stays comfortable and properly supported.

4. Try Nasal Strips

If a stuffy or narrow nose makes breathing difficult at night, nasal strips might help.

These adhesive strips fit across the outside of your nose and gently open the nasal passages.

They won't solve every cause of snoring, but they may help if nasal congestion or restricted nasal airflow is part of the problem.

5. Avoid Alcohol Before Bedtime

That evening glass of wine or cocktail might be doing more than you realize.

Alcohol relaxes the muscles in your throat, which can make snoring worse.

It can also interfere with the quality of your sleep.

Try avoiding alcohol for at least three hours before bedtime and see whether you notice a difference.

6. Talk to Your Doctor About Sleep Medications

Some sleep medications and sedatives can relax the muscles in your throat and contribute to snoring.

If you regularly take medication to help you sleep, ask your healthcare provider whether it could be affecting your breathing.

Never stop a prescribed medication on your own. Your doctor can help you decide whether an adjustment is appropriate.

7. Consider Quitting Smoking

Smoking can irritate your airways and contribute to breathing problems.

It has also been associated with an increased risk of obstructive sleep apnea.

If you smoke, quitting may improve your overall health and potentially help your nighttime breathing.

Ask your healthcare provider about nicotine replacement options or other smoking cessation support.

8. Maintain a Healthy Weight

Carrying extra weight, particularly around the neck, can contribute to narrowing of the airway.

For some people, losing excess weight may reduce snoring.

You don't need to make drastic changes. Regular walking, balanced meals, reasonable portions, and consistent physical activity can be a good starting point.

Talk with your healthcare team about a healthy weight goal for your individual needs.

9. Get Allergies Under Control

Do you wake up with a stuffy nose or find yourself breathing through your mouth at night?

Allergies may be part of the problem.

When your nasal passages become congested, breathing through your nose can become difficult, potentially making snoring worse.

Ask your doctor or pharmacist which allergy treatments are appropriate for you.

This is especially important if you take several medications or have other health conditions.

10. Check for Problems Inside Your Nose

Sometimes, the problem isn't your sleeping position or lifestyle.

A deviated septum, which is a misalignment in the wall separating the two sides of your nose, can restrict airflow.

If you frequently have trouble breathing through your nose, talk with an ear, nose, and throat specialist.

In some cases, a procedure called septoplasty may help correct the problem.

11. Ask Whether a CPAP Machine Could Help

If your snoring is caused by obstructive sleep apnea, your doctor may recommend a CPAP machine.

CPAP stands for continuous positive airway pressure.

It works by gently pushing air through a mask to help keep your airway open while you sleep.

Many people find that treating sleep apnea improves their sleep quality, daytime energy, and overall well-being.

12. Consider a Custom Dental Sleep Device

Some people benefit from a specially fitted mouthpiece.

These oral appliances are designed to gently move the lower jaw forward or reposition the mouth and tongue to help keep the airway open.

A dentist trained in dental sleep medicine can determine whether this option is appropriate.

These devices may help certain people with snoring and obstructive sleep apnea.

13. Ask About Palatal Implants

For certain people, a medical procedure involving small implants in the soft palate may help reduce the vibration that causes snoring.

This is sometimes called the Pillar procedure.

It's not appropriate for everyone, and it isn't a substitute for properly diagnosing sleep apnea.

A sleep specialist or qualified surgeon can explain whether this option makes sense.

14. Explore Surgical Options

In some cases, excess tissue in the throat contributes to snoring.

A surgical procedure called uvulopalatopharyngoplasty, or UPPP, removes or reshapes certain tissues to widen the airway.

Surgery is generally considered only after a medical evaluation and discussion of other treatment options.

It also doesn't guarantee that snoring or sleep apnea will disappear.

15. Ask About Radiofrequency Treatment

Another possible treatment uses radiofrequency energy to shrink certain tissues in the soft palate.

The goal is to reduce tissue vibration and improve airflow.

This procedure may be appropriate for selected patients, but results can vary.

A qualified specialist can explain the potential benefits, risks, and alternatives.

When Is Snoring a Warning Sign?

Here's something everyone over 50 should know:

Loud, persistent snoring shouldn't automatically be dismissed as a normal part of getting older.

It can sometimes be a sign of obstructive sleep apnea, a condition in which breathing repeatedly stops or becomes restricted during sleep.

Watch for these warning signs:

• Waking up gasping, choking, or struggling to breathe.

• Feeling unusually tired during the day.

• Waking up with headaches.

• Having a dry mouth or sore throat in the morning.

• Frequently waking up during the night to use the bathroom.

• Having someone notice pauses in your breathing while you sleep.

If you experience these symptoms, talk with your healthcare provider about a sleep evaluation.

Untreated sleep apnea can have serious health consequences, so getting checked is important.

The Bottom Line: Better Sleep Matters at Every Age

Snoring might seem like nothing more than an irritating nighttime noise, but it can sometimes point to an underlying health problem.

Start with simple changes, such as sleeping on your side, getting enough rest, avoiding alcohol before bedtime, and addressing nasal congestion.

If the snoring continues or you experience symptoms of sleep apnea, don't ignore them.

You deserve a good night's sleep, and so does anyone sharing your bedroom!

Remember: Getting older doesn't mean you have to accept poor sleep as part of life.