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Before skipping this post because you think you don’t snore at night—ask your partner the truth. Occasional snoring is fairly normal among adults, and can be caused by many different things, ranging in permanency. If you are an occasional snorer, there are things you can change about your nighttime routine to stop snoring. It’s all about understanding the cause of your snoring and adjusting accordingly.

What Causes Snoring?

On a very basic level, snoring is caused when the air you breathe is passing by relaxed tissue in your nose and throat, causing it to vibrate. As you sleep, the breaths you take move forcefully through narrowed passage ways, exacerbating that tissue vibration, causing (sometimes loud) snoring.

The UK-based Sleep Matters Club says that nearly 45% of adults snore occasionally. If you’re looking to cease occasional snoring, most experts would encourage you to adapt some lifestyle changes: avoid alcohol near bedtime, lose a few pounds, and change your sleep position. Back sleepers are usually the most serial snorers.

How Do You Know If Your Snoring Is A Serious Problem?

Like we said, occasional snoring is actually quite common. Some people snore when the weather is too muggy, during allergy season, if they have a sinus infection, if they have a head cold, or just because they’re lying on their back.

Excessive, frequent snoring is often associated with a sleep disorder called obstructive sleep apnea (OSA). Not all snorers have OSA, but if you suspect your snoring is getting out of hand, consider seeking out a specialist. Aside from snoring, the Mayo Clinic lists these symptoms that often accompany OSA:

Breathing pauses during sleep (your breathing slows so much that you can wake up gasping)
Excessive daytime sleepiness
Difficulty concentrating
Morning headaches
Sore throat upon waking
Restless sleep
High blood pressure
Chest pain at night
Snoring so loud that it disrupts your partner's sleep

If you think your snoring could be caused by an OSA diagnosis, it’s important to consult with your doctor. Snoring can not only be annoying to a partner, but it can also be dangerous to the snorer.

How Your Sleep Position Can Prevent Snoring

For snorers that fall in the occasional category, sleep position can play a large role in your likelihood of snoring. Remember that air flow that’s trying to force its way through a restricted area? Well the weight of your own neck on your windpipe is enough to cause you to restrict that space. This spells trouble for back sleepers.

Yes, elbowing your partner that’s snoring on their back and saying “roll over” will also work. So will banishing them to sleep in the recliner. But this is not a long-term solution for someone who primarily sleeps on their back. We also don’t want to discourage anyone from sleeping on their back, as it is otherwise one of the best sleep positions for your health.

Stop Snoring With An Adjustable Base Bed

Adjustable bases allow you to raise and lower your mattress’ orientation to different angles to match your sleep preferences. Add an adjustable base to your new or existing adjustable base-friendly mattress and enjoy a virtually unlimited range of ergonomic positions.

With an adjustable base, you can lift your body to a slight incline, releasing pressure off your windpipe and also decreasing the severity of your snoring (if it continues at all). This keeps you comfortable while earning points as a good sleeping partner.

Adjustable bases can also improve other parts of your overall health including back pain, digestion, swelling or injuries, and posture. They also offer a level of convenience if you and your partner have wildly different sleep preferences. That’s where a split level adjustable base comes into play, allowing each individual person to adjust their side of the mattress to their preference.

If your occasional snoring is becoming a nuisance in the bedroom, consider an adjustable base bed. Shop the different styles, brands and sizes online, or stop by a local Mattress Warehouse to speak with our expert team and find the adjustable base that’s right for you.