How to Stop Snoring

Co-authored by Marc Kayem, MD and Aimee Payne, MFA

Last Updated: November 25, 2024 Fact Checked

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Snoring can frustrate the people who share your home, and it likely leaves you feeling tired in the morning. If you want to stop snoring, you can make easy lifestyle changes to reduce your snoring risk, and you can take steps to keep your airways open. We spoke with board-certified Otolaryngologist Mark Kayem to learn more about dealing with snoring at home. He says it’s also a good idea to talk to your doctor about your snoring, as medical treatments may be necessary.^{[1]
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Marc Kayem, MD
Sleep Specialist

Expert Interview. 24 October 2019.}

Method 1

Method 1 of 3:

Making Lifestyle Changes

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1
Maintain a healthy weight. Extra weight can worsen snoring. Eating a healthy, balanced diet and exercising can help you relieve your snoring symptoms.^{[2]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Talk to your doctor before starting an exercise program to help maintain a healthy weight.
- People who are at a healthy weight can still have a snoring problem, especially if there are underlying health risks like sleep apnea.
2
Don't drink alcohol right before you go to bed. According to Kayem, alcohol can lead to a bad night of sleep.^{[3]
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Marc Kayem, MD
Sleep Specialist

Expert Interview. 24 October 2019.} It relaxes your body, which actually increases your risk of snoring. This is because your throat muscles will also relax, making them collapse a little, causing you to snore more. If snoring is a concern, don’t drink alcohol close to bedtime.^{[4]
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- If you enjoy an occasional drink, limit your alcohol to 2 servings or less, and allow enough time before bed for the effects of the alcohol to wear off.
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According to Kayem, sleeping on your back causes the tissues in the back of your throat to droop down, which leads to blockage and snoring.^{[5]
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Marc Kayem, MD
Sleep Specialist

Expert Interview. 24 October 2019.} Turning onto either side alleviates this problem, reducing your risk of snoring.^{[6]
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Use an inclining pillow or lift the head of the bed to raise your sleeping position.^{[7]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} This reduces constriction in the back of your throat, making you less likely to snore.
5
Use a special pillow meant to stop snoring. Some patients report sleeping better with an anti-snoring pillow.^{[8]
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Research source} There are several designs to choose from, such as wedges, cervical support pillows, contour pillows, memory foam pillows, and pillows made for use with sleep apnea. Look for pillows labeled to reduce snoring.
- Anti-snoring pillows may not work for everyone.
6
Quit smoking. Smoking increases your risk of snoring. It also makes snoring worse. Overall, giving up cigarettes can help you breathe better, so give it a try.^{[9]
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- If you’re struggling to quit smoking, talk to your doctor about quitting aides, like gum, patches, and prescription medication.
7
Limit your use of sedatives. Sedatives relax your central nervous system, which includes your throat muscles. This can increase the risk of snoring. Avoiding them can help reduce your snoring risk.^{[10]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- If you have trouble sleeping, it might help to get on a sleep schedule.
- Talk to your doctor before quitting any prescription medications.
8
Sing for 20 minutes a day to help tighten your throat muscles. Since slack throat muscles can cause snoring, tightening them can help eliminate your symptoms. When performed daily for at least 20 minutes, singing can help tighten your muscles.^{[11]
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- Alternatively, you could play a wind instrument, such as the oboe or French horn.^{[12]
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Method 2

Method 2 of 3:

Keeping Your Airways Open While Sleeping

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1
Apply nasal strips or a nasal dilator to keep your airways open. Over-the-counter nasal strips are an easy, inexpensive way to keep your airways open. They work by attaching to the outside of your nostrils and pulling open your nose. Similarly, a nasal dilator is a re-usable nasal strip that you wear over your nose to help keep your airways open.^{[13]
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- Find nasal strips and nasal dilators at local drugstores or online.
- These items do not work for everyone, especially if you have an underlying condition like sleep apnea.
2
Take decongestants or rinse your nasal passages if you have sinus congestion. Sinus congestion blocks your airways and can cause snoring. Over-the-counter decongestants can help relieve sinus congestion. Another great option is to rinse your sinuses with saline solution before bed.^{[14]
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Harvard Medical School
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- Only rinse your sinuses with a sterile saline solution, which you can buy over-the-counter or make at home. When making your own, use distilled or bottled water.
- It’s also a good idea to take antihistamines if you have allergies that cause sinus congestion.
Dryness in your airways sometimes causes snoring, but keeping the airways moist can alleviate this problem. A humidifier is an easy way to avoid dryness. Place the humidifier in your bedroom while you’re sleeping.^{[15]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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Method 3

Method 3 of 3:

Seeking Medical Treatment

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1
Talk to your doctor to rule out underlying medical conditions. Kayem says snoring can have medical consequences when it's connected with sleep apnea.^{[16]
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Research source} This is a serious condition linked to other health complications such as high blood pressure, heart disease, stroke, diabetes, and depression. If you notice the following symptoms, make an appointment to discuss them with your doctor.^{[17]
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- Excessive sleepiness.
- Headaches after waking.
- Difficulty concentrating during the day.
- Sore throat in the morning.
- Restlessness.
- Waking up at night due to gasping or choking.
- High blood pressure readings.
- Chest pain at night.
- Being told you snore.
2
Allow your doctor to conduct an imaging test. An X-ray, CT scan, or MRI will let your doctor check your sinus passages and airways for issues, such as narrowness or a deviated septum. This allows the doctor to eliminate possible causes so that they can recommend the right treatment options.^{[18]
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Mayo Clinic
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- These tests are noninvasive and painless. However, you may experience some discomfort from staying still for a period of time.
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Undergo a sleep study if your symptoms continue after other treatments. Most patients will get better after making lifestyle changes and visiting their doctor. However, sometimes the underlying issue is more complicated. For example, you may have sleep apnea, a condition where you stop breathing for a short period of time before naturally recovering. Your doctor may recommend a sleep study to find out what is causing your snoring.^{[19]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- A sleep study is very easy for the patient. Your doctor will schedule an appointment at a sleep study clinic, where you'll sleep normally in an office that resembles a hotel room. You'll be hooked up to a machine that causes no pain and minimal discomfort. An expert in another room will then monitor your sleeping to produce a report for your doctor.^{[20]
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- You may be able to do an at-home sleep study. Your doctor will give you a device to wear while you sleep, which will record your sleep information for later analysis.
4
Use a CPAP machine if you have sleep apnea. Sleep apnea is a serious condition that requires medical treatment for a good outcome. This not only disrupts sleep, it’s also associated with other life-threatening conditions. Your doctor will likely prescribe a continuous positive airway pressure (CPAP) machine to help you breathe better at night.^{[21]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- It's important to use your CPAP machine every night and to follow all of your doctor's instructions.
- Clean your CPAP machine properly. Clean your mask daily and your tubing and water chamber once a week.
- Using your CPAP machine can help you breathe easier, snore less, and sleep better as you work on controlling and ultimately eliminating your sleep apnea. In many cases, you will not need a CPAP for life. Talk to a respiratory therapist for more information regarding starting and stopping CPAP use.
5
Get fitted for a dental mouthpiece to relieve snoring. A dentist can fit you for a mouthpiece called a mandibular advancement device (MAD) or mandibular repositioning device (MRD). These devices pull your jaw and tongue forward slightly so your airways remain open.^{[22]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} While they can be effective, they are also costly.
- Custom-fitted MAD/MRDs often carry a price tag between $1,500 and $3,500 USD.^{[23]
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- The price depends on the specific mouthpiece that works best for you and includes the device, cleaning solution, initial exam, and follow-up fittings. ^{[24]
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- Try inexpensive over-the-counter “boil-and-bite” mouthpieces for a less expensive option. They won’t be as well-fitted as one shaped by a dentist, but they may be effective for some people.
6
Consider surgery if no other treatment options work. In rare cases, surgery is necessary to treat the causes of snoring. Your doctor will discuss this option if they think it’s best for you.^{[25]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Kayem says there are several different specialized treatments for snoring available that are very effective.^{[26]
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Expert Source

Marc Kayem, MD
Sleep Specialist

Expert Interview. 24 October 2019.}
- The doctor may perform a tonsillectomy or adenoidectomy to remove the obstruction causing your snoring, such as inflamed tonsils or adenoids.
- If you have sleep apnea, the doctor might tighten or reduce your soft palate or uvula.
- A doctor may also tighten the frenum of your tongue or reduce its size to help your air flow more freely through your airways if they find that your tongue contributes to airflow obstruction.

Join the Discussion...

How do I stop snoring so much?

26

WikiAxolotlSlinger298

So, my partner has kindly approached me about my snoring. They say it’s getting worse. I’m obviously asleep when it happens so who knows just... Read More

Marc Kayem, MD
Sleep Specialist

In my professional experience, you’re best off learning to sleep on your side. Most people only snore when they’re sleeping on their back bec... Read More

WikiCloudDiver157

Yep, sleeping on my side helped stop my snoring problem. If you're comfortable with sewing, I've seen people say that you can sew a tennis ball t... Read More

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Question

Can I stop snoring naturally?

Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.

Marc Kayem, MD

Sleep Specialist

Expert Answer

Most people find that their snoring is much less significant when they sleep on their side.

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Question

What can the doctor do for snoring?

Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.

Marc Kayem, MD

Sleep Specialist

Expert Answer

It depends on why you are snoring. Your doctor can rule out health conditions and determine what is causing your snoring. Then, they can offer you treatment options if you need them.

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Question

How do I stop sinus storing?

Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.

Marc Kayem, MD

Sleep Specialist

Expert Answer

Try taking decongestants to relieve your sinus congestion. You might also try rinsing out your sinuses.

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Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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Tips

While lifestyle changes can be very helpful, it’s best to talk to your doctor if you are snoring.

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Remember that snoring is a physical problem. Don’t feel bad if you have a snoring problem, as it’s not your fault.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

For me, if I keep a cardamom pod in my mouth while I'm sleeping, I don't snore. I've never felt like I was close to choking on the pod or anything like that. This habit is indigenous to Pakistani women (I've been told).
Try to train your tongue by doing some daily exercises; it may prevent your tongue from resting on the back of your throat.

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