Sleep Better, Snore Less: How to Stop Snoring for Good
Snoring may seem harmless, but it can signal underlying issues that disrupt your sleep and affect your health. Even if it’s occasional, a problem like this one can impact you and everyone around you. Here’s how to stop this problem for good, backed by research and advice that actually works.
Try Sleeping on Your Side Instead of Your Back
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Lying on your back often makes your tongue and soft palate collapse to the back of your throat, which then blocks airflow. This can cause vibrations that lead to snoring. Switching to your side helps keep airways open. Some people use a body pillow or even tennis balls sewn into their pajamas to stay off their backs at night.
Keep Your Nasal Passages Clear
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If snoring starts in your nose, keeping nasal passages open can make a big difference. Nasal strips, saline sprays, or a warm shower before bed can help reduce inflammation and allow air to flow more freely. This is especially helpful if you snore due to allergies or congestion.
Lose a Little Weight if You Carry Extra Around the Neck
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Excess weight, especially around the neck, can put pressure on your airway and increase the chance of snoring. Even modest weight loss can help some people breathe more easily at night. According to the Sleep Foundation, weight loss is one of the most effective long-term solutions caused by soft tissue obstruction.
Avoid Alcohol in the Evening
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Drinking alcohol close to bedtime relaxes the muscles in your throat, which increases the chances of airway obstruction. Try cutting off alcohol at least 3 hours before sleep and see if your snoring improves.
Practice Good Sleep Hygiene
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Going to bed and waking up at the same time each day can improve your sleep quality and reduce snoring. Irregular sleep patterns can lead to overtiredness, which causes your throat muscles to relax too much during sleep. This may cause you to snore more than ever.
Use a Humidifier in Dry Rooms
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Dry air can irritate nasal tissues and make snoring worse. If your bedroom air is too dry, using a humidifier at night might help keep your airway passages from drying out and reduce this challenge. It’s a small change that often makes a big difference during winter months.
Avoid Heavy Meals Late at Night
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Eating a large meal before bed can push up against your diaphragm and affect breathing. Some foods also trigger acid reflux, which can lead to snoring. Experts suggest finishing dinner at least 2–3 hours before bed and avoiding rich, fatty, or spicy foods.
Strengthen Your Throat with Simple Exercises
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Some research shows that certain mouth and throat exercises—known as oropharyngeal exercises—can reduce snoring. These include tongue slides, vowel repetitions, and soft palate stretches. If you practice for just a few minutes a day, you may be able to tone the muscles that keep airways open.
Keep Allergies in Check
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Allergic reactions can cause nasal congestion and increase the likelihood of snoring. If you have seasonal or indoor allergies, use hypoallergenic bedding and wash sheets often, and consider antihistamines or prescribed treatments to manage symptoms. Cleaner airways mean quieter nights.
Quit Smoking If You Can
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Smoking irritates the lining of your throat and nose, which increases mucus and inflammation. That makes your airways narrower and more prone to vibration. If you quit smoking, you will be able to benefit your heart and lungs and dramatically improve your sleep.
Check Your Pillow and Mattress
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Old or dusty pillows and mattresses can trap allergens like dust mites, which can trigger nasal congestion. Try replacing pillows every six months or using allergen-proof covers. You can also keep your airway open by lifting your head slightly with a firmer pillow.
Stay Hydrated Throughout the Day
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Dehydration can thicken mucus in your throat and nose, which may contribute to snoring. Drink enough water to help keep your airway tissues moist and less sticky. Most adults need about 8 cups of water a day, but needs vary depending on activity and climate.
Try a Snore Guard or Mouthpiece
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Over-the-counter mouthpieces, also called mandibular advancement devices, reposition your jaw and tongue to keep your airway open during sleep. They’re widely used and often effective. Your dentist may be able to create a custom-fitted version for a more comfortable, long-term solution.
Rule Out Sleep Apnea with a Sleep Study
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Loud snoring followed by gasping or choking may be a sign of obstructive sleep apnea. This serious condition can lead to heart issues, daytime fatigue, and other health problems. A sleep study—either at home or in a clinic—can confirm whether apnea is a concern and what treatment is needed.
Talk to a Doctor if Nothing Helps
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If lifestyle changes haven’t reduced your snoring, it’s advisable to consult a healthcare professional. If this issue persists, it might indicate underlying conditions like obstructive sleep apnea (OSA), which can have significant health implications. One effective treatment for OSA is Continuous Positive Airway Pressure (CPAP) therapy, which involves using a machine that delivers a steady stream of air through a mask.