What Helps Stop Snoring

If you or your partner are struggling with a noisy night, you’re probably wondering what helps stop snoring. It’s a common issue that affects sleep quality and health, but the good news is many solutions exist. This guide will walk you through the practical steps and changes you can make to find some quiet.

Understanding why you snore is the first step to fixing it. Snoring happens when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe. This can be due to many factors, from your sleep position to the anatomy of your mouth. Let’s look at the main causes so you can identify what might be triggering yours.

Common Causes of Snoring

Several key factors contribute to snoring. Often, it’s a combination of a few.

Sleep Position: Sleeping on your back allows your tongue to fall backward into your throat, narrowing your airway.
Anatomy: A low, thick soft palate, enlarged tonsils, a long uvula, or a deviated septum can all restrict airflow.
Nasal Problems: Chronic nasal congestion or a stuffy nose from a cold or allergies makes it harder to breathe.
Weight: Excess weight, especially around the neck, can put pressure on your airway.
Alcohol and Sedatives: These relax your throat muscles more than usual, leading to increased snoring.
Sleep Deprivation: Not getting enough sleep can lead to further throat relaxation.
Aging: As we get older, our throat becomes narrower and muscle tone decreases.

This section covers the core strategies and remedies. The best approach for you depends on the root cause of your snoring.

Lifestyle Changes and Home Remedies

These are the first and most accessible steps to try. They are often effective and have other health benefits too.

Change Your Sleep Position

Sleeping on your side is one of the simplest fixes. To stay off your back:

Use a body pillow to support yourself in a side-sleeping position.
Sew a tennis ball into the back of your pajama top to make back-sleeping uncomfortable.
Try a specially designed anti-snore pillow that encourages side sleeping.

Maintain a Healthy Weight

Losing even a small amount of weight can reduce fatty tissue in the back of the throat. This is often one of the most effective solutions for people who’ve gained weight and started snoring. Combine a balanced diet with regular exercise for the best results.

Avoid Alcohol and Sedatives Before Bed

Try not to consume alcohol at least three hours before you go to sleep. Be aware that some prescription sleeping pills or muscle relaxants can have a similar effect. Talk to your doctor if you suspect your medication is worsening your snore.

Establish Good Sleep Hygiene

Getting on a regular sleep schedule can prevent the extreme tiredness that leads to heavy snoring. Aim for 7-9 hours of quality sleep per night. Create a restful bedtime routine to help you wind down.

Stay Hydrated

When you’re dehydrated, secretions in your nose and soft palate become stickier. This can create more obstruction. Drink plenty of fluids throughout the day, but reduce intake right before bed to avoid nighttime bathroom trips.

Clear Nasal Passages

If nasal congestion is your issue, try these before bed:

Use a saline spray or rinse (like a neti pot) to clear out your sinuses.
Take a steamy shower before bed.
Consider using nasal strips, which lift and open your nasal passages.
For allergy-related congestion, keep your bedroom clean and use an air purifier.

Anti-Snoring Devices and Aids

If lifestyle changes aren’t enough, several over-the-counter products can help.

Mandibular Advancement Devices (MADs)

These are mouthguard-like devices that you wear while you sleep. They work by gently pulling your lower jaw and tongue forward, which keeps your airway open. You can get boil-and-bite versions from a pharmacy or get a custom-fitted one from a dentist for better comfort.

Continuous Positive Airway Pressure (CPAP) Machines

For severe snoring related to sleep apnea, a CPAP machine is the gold standard treatment. It delivers a steady stream of air through a mask, keeping your airway open all night. A doctor’s diagnosis is required for this treatment.

Tongue Stabilizing Devices

This less common device is a splint that holds your tongue in place to prevent it from falling back. It can be a good option if you find MADs uncomfortable or if your tongue is the primary cause.

Nasal Dilators and Strips

Nasal strips are adhesive strips you place on the outside of your nose. They physically lift and open the nasal passages, which can reduce snoring if it originates in the nose. Internal nasal dilators are small devices you insert into your nostrils to achieve a similar effect.

Exercises for Your Throat and Tongue

Just like any other muscle, the muscles in your throat and tongue can be toned. This can reduce the likelihood of them collapsing during sleep. Try these exercises daily for at least 10 minutes:

Say “A-E-I-O-U”: Exaggerate each vowel sound loudly. Repeat this 10-15 times.
Tongue Slide: Place the tip of your tongue behind your top front teeth. Slide your tongue backward along the roof of your mouth. Do 20 repetitions.
Tongue Push-Ups: Press your entire tongue flat against the roof of your mouth. Hold for 10 seconds, then release. Repeat 10 times.
Chin Lifts: Tilt your head back slightly. Open and close your mouth slowly, feeling the stretch in the muscles under your chin. Do 15 repetitions.
Cheek Hook: Place a finger inside your cheek. Press your cheek muscle outward against your finger, resisting with your finger. Hold for 10 seconds on each side.

When to See a Doctor

It’s important to consult a healthcare professional if:

Your snoring is very loud and disruptive.
You wake up gasping or choking.
You experience excessive daytime sleepiness.
Your partner notices you stop breathing during sleep (this is a sign of sleep apnea).
Home remedies haven’t made a difference after several weeks.

A doctor can check for underlying conditions like sleep apnea, nasal obstructions, or other anatomical issues. They may refer you to a sleep specialist for a study, which can provide a definitive diagnosis.

Medical Treatments

If a doctor identifies a specific cause, they may recommend one of these treatments:

Palatal Implants: Small rods are inserted into the soft palate to stiffen it and prevent vibration.
Radiofrequency Ablation (Somnoplasty): Uses low-intensity radio waves to shrink tissue in the soft palate or tongue.
Uvulopalatopharyngoplasty (UPPP): A surgery that removes excess tissue from the throat (soft palate, uvula, sometimes tonsils).
Septoplasty or Turbinate Reduction: Surgeries to correct a deviated septum or reduce enlarged nasal turbinates, improving nasal airflow.

Creating a Snore-Friendly Bedroom

Your sleep environment can play a supporting role in reducing snoring.

Humidify the Air: Dry air can irritate nasal and throat membranes. A bedroom humidifier can add moisture and make breathing easier.
Elevate Your Head: Raising the head of your bed by about four inches can help keep your airway open. Use a foam wedge pillow or put blocks under the bed’s headposts. Stacking regular pillows is not as effective and can strain your neck.
Allergen-Proof Your Room: Use hypoallergenic pillowcases and mattress covers. Wash bedding regularly in hot water to reduce dust mites.

FAQs About Stopping Snoring

What is the quickest way to stop snoring?

The quickest temporary fix is to change your sleep position to your side. Using a nasal strip or saline spray can also provide fast relief if congestion is the cause. For a long-term solution, identifying the root cause is essential.

Can certain foods help prevent snoring?

While no food is a magic cure, some dietary choices can help. Anti-inflammatory foods like fish, olive oil, and turmeric may reduce tissue swelling. Avoid heavy meals, dairy, and soy close to bedtime, as they can increase mucus production for some people. Staying hydrated is also key.

Is snoring always a sign of sleep apnea?

No, not everyone who snores has sleep apnea. However, loud, chronic snoring is a major symptom. The key difference is that with sleep apnea, breathing actually stops and starts repeatedly during the night. If you experience daytime fatigue or your partner notices breathing pauses, see a doctor.

Do over-the-counter snoring mouthpieces really work?

They can be effective for many people, especially those with mild to moderate snoring caused by the tongue falling back. Boil-and-bite MADs are a good, affordable starting point. For the best fit and comfort, a dentist-made device is superior but more expensive.

Can losing weight really stop snoring completely?

For many individuals, yes. If weight gain contributed to your snoring, losing that weight can often eliminate it. The fat deposits around the neck and throat shrink, reducing pressure on the airway. Even a 10% weight loss can make a significant difference.

Are there any risks to ignoring chronic snoring?

Yes. Chronic snoring, especially if it’s linked to sleep apnea, can lead to serious health problems over time. These include high blood pressure, heart disease, stroke, type 2 diabetes, and chronic fatigue that affects your daily life and safety.

Finding what helps stop snoring is often a process of trial and error. Start with the simple lifestyle adjustments, like sleeping on your side and avoiding late-night alcohol. Be patient and consistent with throat exercises. If these steps don’t bring relief, don’t hesitate to seek medical advice. A quiet night’s sleep is a crucial part of your overall health, and with the right approach, it is an achievable goal for most people.