How to Reduce or Prevent Snoring in Women and People Assigned Female at Birth

Last updated: September 26th, 2023

What Is Snoring?

Snoring is caused by tissues in the airway vibrating as a sleeper breathes. Although snoring affects people of any sex or gender, several unique factors can contribute to snoring in women and people assigned female at birth.

What Causes Snoring in Women?

Certain risk factors for snoring, such as pregnancy and menopause, are unique to women and people assigned female at birth. Other common causes of women snoring—such as nasal congestion, hypothyroidism, obesity, and certain anatomical traits—can occur in people of any sex or gender.

One condition that increases the risk of snoring in women and people assigned female at birth is Prader-Willi Syndrome (PWS). PWS is a genetic condition characterized mostly by severe obesity and hypotonia, or low muscle tone, in infancy and childhood. People with PWS are more likely to snore.

Pregnant people are also more likely to snore than non-pregnant people. Weight gain during pregnancy can narrow the airway and increase the risk of snoring. Hormones released during pregnancy can also relax soft tissues in the airway, further narrowing it and making snoring more likely.

Menopause—the transition period in which menstruation stops and a person is no longer able to become pregnant—also increases the risk of snoring. During menopause, fat cell numbers and fat deposits in the throat increase, which can lead to snoring.

Is Snoring Normal?

Snoring is a common nighttime symptom, and it affects nearly everyone from time to time. However, people who snore regularly may have an underlying condition or be at risk for one. Snoring may also be disruptive for bed partners or family members of the snorer. Anyone who snores should make an appointment with their healthcare provider to get a diagnosis.

How to Reduce or Prevent Snoring

There are lifestyle changes and treatments that can help reduce or prevent snoring. For people who are overweight, weight loss has been proven to improve snoring, although it may not resolve it. Other strategies include avoiding alcohol, quitting smoking, sleeping on the side, and nasal antiseptic and humidifier treatments. For those with severe and persistent snoring, a variety of oral appliance treatments can be used to improve airflow during sleep.

Mouthpieces, which are worn on the teeth or placed over the lip and teeth, are an increasingly popular treatment for snoring and mild to moderate sleep apnea. Custom-made oral appliances can be constructed to fit your mouth specifically, and are proven to reduce snoring and may alleviate some symptoms of sleep apnea. According to researchers at the Institute of Dental Sleep Medicine, snoring can be reduced by 70-90% in some cases.

At Snoring Mouthpiece Review, we review and rate the best snoring mouthpieces on the market, to give you the knowledge you need to find the right one that meets your needs. We evaluate the comfort, value, effectiveness, and ease of use of each mouthpiece.

When considering a snoring mouthpiece, it’s important to consult with a doctor first to ensure that it’s the best and safest solution for your snoring. Many mouthpieces are specifically made for mild to moderate snoring, and aren’t suitable for more extreme cases. If you have severe snoring or sleep apnea, you’ll probably need to be prescribed something more than a mouthpiece.

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