Couple sleeping peacefully, the man sleeping on his side

How to Stop Snoring: What Works, What Does Not and When to See a Doctor

Short answer: snoring is the sound of relaxed throat tissue vibrating as air squeezes past it. For ordinary snoring, Mayo Clinic and Cleveland Clinic recommend starting with lifestyle changes: sleep on your side, avoid alcohol and sedatives in the evening, lose weight if you are overweight, treat nasal congestion, raise the head of the bed and get enough sleep. Devices can help the right person: nasal dilators and strips if the blockage is in the nose, and mandibular advancement mouthpieces if the tongue and jaw fall back. But loud, regular snoring with pauses in breathing, gasping or daytime sleepiness can be obstructive sleep apnea, a medical condition that needs proper diagnosis and treatment.

What causes snoring?

  • Sleeping on your back. Gravity pulls the tongue and soft palate backward.
  • Alcohol and sedatives. They relax the throat muscles further.
  • Extra weight, particularly around the neck.
  • A blocked nose from allergies, a cold or a deviated septum, which forces mouth breathing.
  • Anatomy and age. A long soft palate, large tonsils, a small or set-back jaw and the loss of muscle tone that comes with age.
  • Sleep deprivation. Exhausted sleep is deeper and floppier.

Which lifestyle changes reduce snoring?

  • Side sleeping. A body pillow, or a firm pillow behind your back, stops you rolling over. See our pillows.
  • Raise the head of the bed by about four inches, or use a wedge pillow.
  • No alcohol within three to four hours of bedtime.
  • Weight loss. Even a modest loss can make a marked difference.
  • Clear the nose. Saline rinse, a warm shower before bed and managing allergies.
  • Regular, sufficient sleep and not smoking.

Do anti-snoring devices work?

  • Nasal strips and internal nasal dilators. They hold the nostrils open. Helpful if your snoring is mainly due to a narrow or congested nose. Little effect on snoring that comes from the throat. Inexpensive and low risk, so worth trying.
  • Mandibular advancement mouthpieces. They hold the lower jaw and tongue slightly forward to keep the airway open. This is the same principle as the oral appliances dentists make, and it has the best evidence among over-the-counter options for throat-based snoring. Expect some jaw or tooth soreness and extra saliva at first. Not suitable with loose teeth, significant dental work, dentures or jaw joint problems.
  • Chin straps. They keep the mouth closed to encourage nasal breathing. Evidence is limited. They may help mouth-breathers whose nose is clear, and should not be used if your nose is blocked.
  • Small "micro-CPAP" style nasal gadgets. Be realistic. These battery devices are not the same as a prescribed CPAP machine, are not a treatment for sleep apnea and have little independent evidence.
  • For the listener: good earplugs or white noise are a perfectly reasonable part of the solution.

Browse our sleep collection for positional pillows, nasal dilators and mouthpieces.

How do I know if it is sleep apnea?

In obstructive sleep apnea the airway repeatedly closes during sleep. Untreated, it raises the risk of high blood pressure, heart disease, stroke and accidents. See a doctor if snoring comes with any of the following:

  • Pauses in breathing, choking or gasping noticed by a partner.
  • Excessive daytime sleepiness, or falling asleep while reading, watching TV or driving.
  • Morning headaches, dry mouth or a sore throat on waking.
  • Unrefreshing sleep, poor concentration, irritability.
  • High blood pressure, or waking often at night to urinate.

Diagnosis is straightforward, often with a home sleep test, and treatment such as CPAP or a custom oral appliance is very effective. Do not rely on over-the-counter devices if you have these symptoms: quietening the noise without treating the apnea can delay a diagnosis you need.

Key takeaways

  • Start with side sleeping, less evening alcohol, weight loss and a clear nose.
  • Nasal dilators help nose-based snoring. Jaw-advancing mouthpieces help throat-based snoring.
  • Chin straps and small nasal gadgets have limited evidence.
  • Breathing pauses, gasping or daytime sleepiness mean see a doctor about sleep apnea.
  • Anti-snoring products are not a treatment for sleep apnea.

Sources

This article is general wellness information and is not medical advice. Anti-snoring products are not intended to diagnose or treat sleep apnea. If you have symptoms of sleep apnea, please see a doctor.

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