Snoring is one of the most common sleep complaints for adults and their partners. It can be simple (primary) snoring, or a sign of something more serious like obstructive sleep apnea (OSA). This guide covers the most effective, science-backed ways to stop snoring or at least reduce it significantly.

# 1. Understand Why You Snore

Snoring happens when air can’t move freely through your nose and throat during sleep. This causes the surrounding tissues to vibrate and produce that familiar sound.

Common causes include:

  • Relaxed throat muscles during sleep
  • Blocked nose (allergies, cold, sinusitis, deviated septum)
  • Sleeping on your back
  • Being overweight or having a thicker neck
  • Alcohol, sedatives, or smoking
  • Enlarged tonsils or tongue
  • Structural issues (e.g. narrow airway, jaw shape)

If your snoring is accompanied by gasping, choking, or pauses in breathing, you may have sleep apnea, which needs medical evaluation.

For a medical overview, see:

# 2. Lifestyle Changes That Often Reduce Snoring

These are the first-line, non-invasive steps that help many people.

# 2.1 Lose Excess Weight

Extra fat around the neck and tongue can narrow your airway.

  • Aim for a BMI in the healthy range if possible.
  • Even a 5–10% weight loss can noticeably reduce snoring.
  • Combine:
    • A calorie-controlled diet
    • Daily walking or light exercise
    • Strength training 2–3 times per week

Helpful resource:

# 2.2 Sleep on Your Side (Not on Your Back)

Sleeping on your back lets your tongue and soft palate fall backward, narrowing the airway.

Tips to sleep on your side:

  • Use a side-sleeping pillow or a firm pillow that supports the neck.
  • Wear a “tennis ball” shirt (sew or strap a small object to the back of a tight T‑shirt) to make back-sleeping uncomfortable.
  • Try a body pillow to keep your body stable in a side position.

More info:

# 2.3 Avoid Alcohol and Sedatives Before Bed

Alcohol and many sleep aids relax the throat muscles, making snoring more likely and more intense.

  • Avoid alcohol 3–4 hours before bedtime.
  • Use sedatives or sleep medications only under medical advice.
  • If you already take them, ask your doctor if they might be worsening your snoring.

# 2.4 Quit Smoking

Smoking irritates the lining of the nose and throat, causing swelling and narrowing of the airway.

  • Stopping smoking can reduce snoring within weeks to months.
  • Use aids such as nicotine patches, gum, or programs.

Useful resources:

# 2.5 Improve General Sleep Hygiene

Better sleep quality means less muscle instability and sometimes less snoring.

  • Keep a regular sleep schedule
  • Aim for 7–9 hours per night
  • Keep the bedroom dark, cool and quiet
  • Avoid big meals, heavy exercise, caffeine and screens close to bedtime

Guide:

# 3. Clear Nasal Blockages

If you mostly snore through your nose or have a stuffy nose, improving nasal airflow may help.

# 3.1 Saline Rinses & Nasal Sprays

  • Use saline nasal spray or rinse (e.g. neti pot) before bed to clear mucus.
  • For allergies, a doctor may recommend:
    • Steroid nasal sprays (fluticasone, mometasone, etc.)
    • Antihistamine tablets

Always follow instructions and consult a doctor if you use steroid sprays long term.

# 3.2 Nasal Strips or Dilators

  • Nasal strips (adhesive strips across the nose) mechanically open the nostrils.
  • Internal nasal dilators (small devices inside the nose) can have a similar effect.

They’re inexpensive, low risk, and worth trying if you’re a nose snorer.

# 3.3 Treat Underlying Nasal/Sinus Problems

Chronic congestion, sinusitis or a deviated septum may need professional treatment.

Consider visiting an ENT (ear, nose, and throat) specialist if you have:

  • Constantly blocked nose
  • Recurrent sinus infections
  • Only one nostril that seems to “work”

ENT info:

# 4. Support the Jaw and Tongue Position

Sometimes the jaw or tongue collapses backward during sleep.

# 4.1 Anti-Snoring Mouthpieces (Mandibular Advancement Devices)

These devices bring the lower jaw slightly forward, which pulls the tongue and soft tissues away from the back of the throat.

  • Available as over-the-counter boil-and-bite devices
  • Or custom-made dental appliances from a dentist or sleep specialist

They’re particularly useful for:

  • Mild to moderate obstructive sleep apnea
  • People whose snoring gets worse when lying on their back

Learn more:

# 4.2 Tongue-Retaining Devices

These hold the tongue forward so it doesn’t slip backward and block the airway.
They can help “tongue-based” snorers, though some people find them uncomfortable.

# 5. Strengthen Your Airway Muscles

# 5.1 Throat and Tongue Exercises (“Myofunctional Therapy”)

Targeted exercises can tone muscles in the mouth and throat, reducing snoring in some people.

Examples (do these daily):

  1. Tongue slide

    • Place the tip of your tongue behind your upper front teeth.
    • Slide the tongue backward along the roof of your mouth.
    • Repeat 20 times.

  2. Soft palate exercise

    • Say “Aaaaaah” in a strong, sustained way.
    • Then try to raise the soft palate (back of the mouth) repeatedly.
    • 3 sets of 10 repetitions.

  3. Cheek and jaw resistance

    • Open your mouth slightly. Press your fingers gently on your cheeks.
    • Use your mouth muscles to push back.
    • 10–15 repetitions each side.

Research has shown these oropharyngeal exercises can reduce snoring intensity and even mild sleep apnea for some people.

# 5.2 Playing Certain Musical Instruments

Studies have suggested that playing didgeridoo or similar wind instruments that require continuous airflow and tongue control may improve sleep apnea and snoring by strengthening airway muscles.

# 6. Optimize Your Bedroom Environment

# 6.1 Humidity and Air Quality

Dry air can irritate nasal passages and throat.

  • Use a humidifier if your bedroom is very dry.
  • Keep it clean to avoid mold or bacteria.
  • Reduce dust and allergens:
    • Wash bedding weekly in hot water
    • Use allergy-proof mattress and pillow covers
    • Vacuum and dust regularly

# 6.2 Pillows and Head Elevation

  • Use a pillow that keeps the neck and head aligned (not too high or low).
  • Slightly elevating the head of the bed (using blocks) can sometimes help by reducing airway collapse and nasal congestion.

Avoid very soft pillows that let your chin drop towards your chest.

# 7. When Snoring Might Be Sleep Apnea

Snoring becomes more serious when it is part of obstructive sleep apnea (OSA). This condition is linked to high blood pressure, heart disease, stroke, and daytime accidents due to sleepiness.

# 7.1 Warning Signs of Sleep Apnea

You should see a doctor or sleep specialist if:

  • Your partner notices:
    • Pauses in breathing
    • Gasping or choking during sleep
  • You have very loud, chronic snoring (most nights)
  • You feel excessively sleepy during the day
  • You wake with morning headaches, dry mouth, or sore throat
  • You have difficulty concentrating, memory issues, or mood changes
  • You have high blood pressure, heart disease, or obesity

Learn more:

# 7.2 Diagnosis: Sleep Study

A doctor may request a sleep study, either:

  • In-lab polysomnography (gold standard)
  • Or a home sleep apnea test for some people

These measure breathing, oxygen levels, snoring, heart rate and sleep stages.

# 8. Medical Treatments for Snoring and Sleep Apnea

If lifestyle changes are not enough, or if you have sleep apnea, medical therapies can be very effective.

# 8.1 CPAP (Continuous Positive Airway Pressure)

For moderate to severe sleep apnea, CPAP is the standard treatment.

  • A small machine blows air through a mask to keep your airway open.
  • When used nightly, it can almost completely stop apnea and related snoring.
  • Modern devices are quieter and more comfortable than older models.

Info:

# 8.2 Oral Appliances (Custom Dental Devices)

For mild to moderate OSA or primary snoring, a custom mandibular advancement device made by a qualified dentist can be an alternative to CPAP.

These are more effective and comfortable long term than most over-the-counter mouthpieces.

# 8.3 Surgical Options

Surgery is typically considered only if other treatments fail or specific structural problems are present.

Possible procedures include:

  • UPPP (Uvulopalatopharyngoplasty) – trims soft palate tissues
  • Tonsillectomy / Adenoidectomy – removes enlarged tonsils or adenoids
  • Nasal septum correction – straightens a deviated septum
  • Tongue reduction or advancement procedures
  • Hypoglossal nerve stimulation – an implant that gently moves the tongue forward with each breath (for certain OSA patients)

These require careful evaluation by an ENT or sleep surgeon.

# 9. Quick Checklist: What To Try First

If you’re snoring and otherwise healthy:

  1. Side sleep instead of back sleep
  2. Lose a bit of weight if overweight
  3. Avoid alcohol and sedatives 3–4 hours before bed
  4. Stop smoking or cut down drastically
  5. Clear your nose with saline; try nasal strips
  6. Work on throat and tongue exercises daily
  7. Optimize bedroom humidity and pillow/head position

If these steps fail after a few weeks, or you have any apnea warning signs, seek a medical evaluation.

# 10. When To See a Doctor Urgently

Call or see a doctor promptly if:

  • Your partner notices frequent pauses in breathing
  • You wake up choking or gasping
  • You feel very sleepy while driving or working
  • Your snoring started suddenly and is severe, especially with weight gain or other health changes
  • You have existing heart disease, stroke history, or severe obesity

Addressing snoring early doesn’t just improve sleep; it can protect your long-term heart and brain health.

# Summary

To stop snoring or significantly reduce it:

  • Start with lifestyle changes (weight, sleep position, alcohol, smoking)
  • Improve nasal airflow and bedroom environment
  • Consider mouthpieces and throat exercises
  • Watch for signs of sleep apnea, and seek professional help if they’re present
  • Use medical treatments like CPAP, custom oral appliances, or surgery when indicated

With the right approach, most people can find a combination of strategies that leads to quieter nights and deeper, more refreshing sleep for both themselves and their partners.