What Can Help With Snoring

If you or your partner are struggling with restless nights, you might be wondering what can help with snoring. The good news is that many effective solutions exist, from simple lifestyle tweaks to medical devices.

Snoring is incredibly common, but that doesn’t mean you have to just live with it. It happens when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe. This guide will walk you through the proven methods that can lead to quieter, more restful sleep for everyone.

Addressing snoring often starts with understanding its root cause. The approach that works best for you will depend on why you snore in the first place. Here are the primary categories of solutions that can make a real difference.

Lifestyle Changes and Home Remedies

These are the first steps for many people because they are low-cost and can have a big impact. They focus on reducing the factors that contribute to airway obstruction.

Change Your Sleep Position: Sleeping on your back can cause your tongue to fall backward into your throat. Try sleeping on your side. A body pillow or a simple “tennis ball trick” (sewing a tennis ball into the back of a t-shirt) can discourage back-sleeping.
Maintain a Healthy Weight: Excess weight, especially around the neck, puts pressure on your airway. Losing even a small amount of weight can reduce or eliminate snoring for some people.
Avoid Alcohol and Sedatives Before Bed: These substances relax your throat muscles too much. Try to avoid them for at least three to four hours before you go to sleep.
Establish Good Sleep Hygiene: Being overtired can lead to heavier sleep and more relaxed muscles. Aim for a consistent sleep schedule and get enough hours of rest.
Stay Hydrated: When you’re dehydrated, secretions in your nose and soft palate become stickier. This can worsen snoring. Drink plenty of fluids throughout the day.
Consider Allergies: Nasal congestion forces you to breathe through your mouth, which increases the likelihood of snoring. Manage allergies with antihistamines, nasal sprays, or allergy-proofing your bedroom.

Anti-Snoring Devices and Aids

If lifestyle changes aren’t enough, various devices can physically help keep your airway open. You can find many of these over-the-counter, while others require a prescription.

Mandibular Advancement Devices (MADs)

These are mouthguards that look similar to sports guards. They work by gently pulling your lower jaw and tongue forward, which opens up the airway behind your tongue. You can get boil-and-bite versions online or custom-fitted ones from a dentist.

Continuous Positive Airway Pressure (CPAP) Machines

A CPAP machine is the most common and effective treatment for obstructive sleep apnea, a serious condition often marked by loud snoring. It delivers a steady stream of air through a mask to keep your airway open all night. It requires a doctor’s diagnosis and prescription.

Nasal Dilators and Strips

These are simple external or internal devices that help to open your nasal passages. External nasal strips stick to the outside of your nose and lift the nostrils open. Internal dilators are small devices you insert into your nostrils. They are best for people who snore only due to nasal congestion or a deviated septum.

Tongue Stabilizing Devices

Less common than MADs, these devices work by holding the tongue in a forward position using suction, preventing it from collapsing backward. They can be a good option if you have a large tongue or find a MAD uncomfortable.

Medical and Surgical Treatments

For chronic, severe snoring linked to anatomical issues or sleep apnea, medical interventions may be recommended. A doctor, often an otolaryngologist (ENT) or a sleep specialist, can guide you here.

Palatal Implants (Pillar Procedure): This minor procedure involves placing small polyester rods into the soft palate. They stiffen the palate, reducing vibrations that cause snoring.
Radiofrequency Ablation (Somnoplasty): This uses low-intensity radiofrequency heat to shrink and tighten tissues in the soft palate, uvula, or tongue. It’s an outpatient procedure done with local anesthesia.
Uvulopalatopharyngoplasty (UPPP): This is a more invasive surgery that removes excess tissue from the soft palate and pharynx to widen the airway. It’s typically a last resort for severe sleep apnea.
Septoplasty and Turbinate Reduction: If a deviated septum or enlarged turbinates (structures inside the nose) are the problem, this surgery can straighten the septum and reduce the turbinates to improve nasal airflow.
Inspire Therapy:
This is an implantable device for moderate to severe sleep apnea. It works by stimulating the nerve that controls the tongue, moving it forward with each breath to keep the airway open. It’s like a pacemaker for your tongue.

Exercises for Snoring (Myofunctional Therapy)

Just like you can exercise other muscles, you can exercise the muscles of your throat and tongue to prevent them from becoming too floppy during sleep. Consistency is key with these exercises.

Tongue Slide: Place the tip of your tongue behind your top front teeth. Slide your tongue backward along the roof of your mouth. Repeat 20 times.

Tongue Push-Ups: Press your entire tongue flat against the roof of your mouth. Hold for 10 seconds, then release. Repeat 10 times.

Vowel Exaggeration: Say each vowel (A, E, I, O, U) out loud with exaggerated force, holding each sound for 3-5 seconds. Repeat the sequence 5 times.

Chin Lifts: Lie on your back, lift your chin slightly, and look toward your toes. You should feel a stretch in the muscles under your chin. Hold for 10 seconds, repeat 10 times.

Jaw Resistance: Place your hand under your chin. Open your mouth while gently resisting the movement with your hand. Hold for 5 seconds, repeat 10 times.

When to See a Doctor

It’s important to consult a healthcare professional if your snoring is accompanied by any of the following signs, as they may indicate sleep apnea:

Loud snoring interrupted by pauses in breathing (often noticed by a partner).

Gasping or choking sounds during sleep.

Excessive daytime sleepiness or fatigue.

Morning headaches.

Difficulty concentrating or memory problems.

Waking up with a dry mouth or sore throat.

High blood pressure.

A doctor can refer you for a sleep study, which is the definitive way to diagnose sleep apnea and other sleep disorders.

Creating a Snore-Friendly Bedroom Environment

Your sleep environment can play a supporting role in managing snoring. Small changes here can complement other strategies.

Use a Humidifier: Dry air can irritate nasal and throat membranes, making snoring worse. A cool-mist humidifier adds moisture to the air, which can soothe tissues and make breathing easier.

Elevate Your Head: Raising the head of your bed by about four inches can help keep your airway open by preventing your tongue and soft tissues from collapsing backward. Use a foam wedge pillow or place blocks under the bed’s headposts.

Keep it Clean and Allergen-Free: Regularly wash bedding in hot water to kill dust mites. Use hypoallergenic pillow and mattress covers. Vacuum and dust the room frequently to minimize airborne irritants.

Frequently Asked Questions (FAQ)

What is the most effective way to stop snoring?

The most effective way depends on the cause. For many, lifestyle changes like side-sleeping and weight loss work. For sleep apnea, a CPAP machine is the gold standard. A doctor can help you find the best solution for your specific situation.

Can a pillow really help with snoring?

Yes, certain pillows can help. Wedge pillows that elevate your head or specially designed orthopedic pillows that encourage side-sleeping can improve airway alignment. However, they are usually a supportive tool, not a complete cure on there own.

Are over-the-counter snoring mouthpieces safe?

Boil-and-bite MADs are generally safe for most adults, but they can cause jaw pain, tooth movement, or excessive salivation. It’s best to consult with a dentist before long-term use, especially if you have dental work like crowns or bridges.

Does everyone who snores have sleep apnea?

No, not everyone who snores has sleep apnea. Simple snoring (primary snoring) is very common. However, loud, frequent snoring is a major symptom of sleep apnea, so it’s important to get checked if you have other warning signs like daytime fatigue.

What helps snoring immediately?

For immediate, temporary relief, try switching to sleeping on your side. Using a nasal strip or saline spray to clear nasal passages can also help quickly if congestion is the issue. Staying well-hydrated throughout the day makes a difference too.

Can losing weight stop snoring?

Yes, for many people, losing weight can significantly reduce or even stop snoring. Fat deposits around the neck squeeze the airway. Even a modest amount of weight loss can open up the throat and improve symptoms.

Is snoring genetic?

There can be a genetic component. Inherited traits like a narrow throat, cleft palate, enlarged adenoids, or the shape of your jaw and face can make you more prone to snoring. Lifestyle factors then often trigger it.

Do those nasal cones work for snoring?

Internal nasal dilators (cones) can be effective if your snoring is purely due to nasal blockage or narrow nasal passages. They won’t help if the problem originates in the throat (like with a relaxed palate or tongue).

Finding what can help with snoring is often a process of trial and error. Start with the simplest, least invasive options, like changing your sleep position and improving your sleep habits. Track your progress, and don’t hesitate to involve a healthcare professional, especially if you suspect an underlying issue like sleep apnea. With patience and the right approach, you can achieve quieter nights and better sleep quality for you and your partner.