Snoring is one of the most common human ailments, and we can all identify its sounds — low- or high-pitched, regular or irregular, hoarse or harsh — which may be accompanied by heavy breathing. It can disturb sleeping patterns and cause sleep deprivation, for the snorer and anyone else within earshot. But beyond being a nuisance, just how serious is snoring?

Researchers believe that about half the population snores — most frequently men and people who are overweight — and the cause can vary from person to person. During sleep, the muscles supporting the opening of the upper airway in the throat relax. Snoring occurs when air flows over these relaxed muscles, causing them to vibrate. Alcohol and drugs can make these muscles relax to the point that the tongue falls back into the airway or the throat muscles collapse.

In some individuals, snoring results from a physical problem — nasal congestion, enlarged or diseased tonsils or adenoids, narrowing of the airway, or deformities of the nose or nasal septum. Some snorers have extra tissue in the palate and uvula — the fleshy portion between the tonsils — which vibrates with each breath. People who are overweight have bulky throat tissue which is more likely to vibrate.

A regular loss of sleep due to snoring can make individuals irritable, cause a loss of concentration and even lead to depression. Insufficient sleep also affects growth hormone secretion that is linked with obesity — as the level of hormones decreases, the chance of weight gain increases. Severe snoring has also been associated with hypertension and obstructive sleep apnea.

More than 300 devices are registered with the U.S. Patent and Trademark Office as cures for snoring. Many remedies are available over the counter — anti-snoring nasal sprays, pills and herbal remedies — but most do not decrease snoring or correct sleep apnea. They generally have not been aggressively studied, so I caution their use.

Nasal strips or nasal support devices are designed to dilate nasal passages, which may work when a nasal abnormality is the cause. If you have a jaw or mouth abnormality that causes nasal obstruction, your dentist may be able to fit you with a dental appliance to correct the problem.

If your physician suspects that you have sleep apnea, treatment includes weight loss if you are overweight, a continuous-positive-pressure mask or surgery. A CPAP mask worn during sleep maintains air pressure in your nose and keeps your airways open. Surgical options for sleep apnea include somnoplasty, which uses radiofrequency ablation to shrink tissues of the soft palate. Other surgical procedures, such as tonsillectomy and adenoidectomy, can be preformed but are less common for the treatment of sleep apnea and serious snoring.

The simplest snoring remedies involve lifestyle changes, beginning with following a regular sleep schedule and paying attention to your sleeping position. Try elevating your head — raise the head of your bed four inches, or use a firmer or thicker pillow, or multiple pillows. A pillow that is too soft encourages your throat muscles to relax. Because you are more likely to snore lying on your back, try sleeping on your side. To prevent yourself from sleeping on your back, try wearing a pocket T-shirt backwards with a tennis ball in the pocket.

If you are overweight, losing even 10 pounds can make a difference. Avoid eating a big meal right before bed; a full stomach encumbers breathing by pushing up your diaphragm. Also avoid dairy products at bedtime, since they can cause mucous build-up in air passages. Do not drink alcohol four hours before bedtime. Avoid taking sleeping pills, tranquilizers or antihistamines right before going to sleep.

Smoking causes inflammation and swelling of the throat, so you may want to try to quit the habit. At least stop smoking just before bedtime.

If you suffer from allergies, eliminate allergens such as pet dander and dust from the bedroom. Regularly wash sheets in hot water to remove dust mites and mold. Running a humidifier in the bedroom will add moisture to the air and will help prevent a dry throat.

Surprisingly, one alternative therapy that seems to work is singing, which can improve muscle control of the soft palate and upper throat. A preliminary study found that snoring could be decreased by performing prescribed singing exercises for 20 minutes a day for three months.

Consult a medical professional if your snoring continues to adversely affect your sleep. An otolaryngologist can provide a thorough examination of the nose, mouth, throat, palate and neck. A sleep study in a laboratory can determine the severity of the snoring and its effect on your health. With appropriate treatment most snoring problems will improve, resulting in more restful sleep and less daytime fatigue. For more information access http://www.mayoclinic.com .