How to stop snoring: 15 expert-backed methods for quieter sleep
As frustrating as frequent snoring can be, you're not alone — roughly 1 in 4 people deal with chronic snoring, and 60 percent of snorers say that snoring impacts their quality of life. If you're ready to put your snoring to bed, here are some physician-backed methods for how to stop snoring and improve your sleep quality.
Table of contents
5 causes of snoring
9 natural ways to stop snoring
6 anti-snoring products for better sleep
Do I need a CPAP machine?
When to see a doctor about snoring
How to finally stop snoring
Meet our experts
5 causes of snoring
Snoring is caused by some degree of restricted airflow while you sleep, during which the soft tissues in the back of your throat vibrate. That can be caused by a variety of factors, ranging from small issues to certain health conditions.
1. Nasal congestion
Nasal congestion, whether from allergies or illness, can wreak havoc on your airways, leading to bouts of snoring.
2. Narrow airways
Sometimes, snoring is simply a result of your body's natural anatomy. Having a naturally narrow throat or a deviated septum can increase your odds of snoring due to less than optimal airflow.
3. Enlarged adenoids or tonsils
If you have larger tonsils or adenoids, which are the upper part of your nasal cavity that traps germs to keep you from getting sick, you're more likely to deal with snoring.
4. Being really tired
Yes, being overtired can make you more likely to snore due to your airways being in a more relaxed position.
5. Sleep apnea
Sleep apnea is a condition in which you temporarily stop breathing in your sleep, usually marked by a loud snoring or choking sound.
"While snoring can overlap with sleep apnea, not everyone who snores has sleep apnea and not everyone with sleep apnea snores," says Dr. Swetha Gogineni, a pulmonologist board-certified in sleep medicine at Santa Monica Pulmonary Sleep Clinic in California. "It's important to get evaluated for sleep apnea since the treatments for snoring and sleep apnea vary."
9 natural ways to stop snoring
There are plenty of lifestyle changes you can explore if snoring is bringing down your bedtime.
1. Unblock your nose
If you're dealing with a stuffy nose or some kind of nasal blockage, try blowing your nose and clearing your bedroom of allergens like pet hair, dander and dust. You may want to consider an air purifier to help keep allergens at bay.
2. Sleep on your side or stomach
If you're a back sleeper, now's the time to change your ways. Sleeping on your side or stomach can help open your airways to reduce snoring and maybe reduce mild sleep apnea.
3. Throat and mouth exercises
Sekhon recommends throat and mouth exercises to strengthen the muscles in your throat and jaw to prevent snoring. A 2015 study found that daily throat and mouth exercises are somewhat effective at reducing snoring alongside the use of nasal dilator strips.
4. Aromatherapy
According to the American Lung Association, eucalyptus oil may have some respiratory and nasal decongestant benefits that could lead to an ease up of snoring. Some research has also shown that aromatherapy, particularly with lavender essential oil, can help improve sleep quality and reduce snoring.
5. Limit alcohol before bed
According to a meta-analysis in the journal Otolaryngology, drinking alcohol, especially before bed, is linked to worse snoring, breathing issues as well as increased risk of obstructive sleep apnea.
6. Quit smoking
"Nicotine works as a stimulant. So if you're going to take a stimulant right before bed, how are you going to go to sleep?" says Sekhon. Smoking not only increases your risk of snoring but also obstructive sleep apnea by inflaming your upper airways. It also reduces your overall quality of sleep due to nighttime nicotine withdrawals. For the health of your lungs and your sleep hygiene, consider cutting cigarettes or vapes from your daily life.
7. Manage your weight
Obesity is a known risk factor for snoring and sleep apnea. While there are few studies looking specifically at the effects of weight loss on snoring, a small 2022 clinical trial of 180 obese individuals with sleep apnea found that even small reductions in weight of just 5%-10% can reduce respiratory events (and potentially the snoring associated with those events).
That said, weight loss won't necessarily lead to reductions in snoring in all individuals or populations, so talk to your doctor to see whether making lifestyle changes to manage your weight (and snoring) is the right approach for you.
8. Improve your sleep hygiene
"Keep all non-sleep-related activities out of bed," says Sekhon. "No eating, playing or doing other things in bed. Use the bedroom only for sleeping and for being intimate."
To improve your sleep hygiene, the research says think dark, cool, quiet and stable. Make your bedroom a sleep sanctuary by limiting light, keeping the temperature between 60 and 67 degrees Fahrenheit, reducing or masking noise with a white noise machine and making sure your mattress is comfortable enough for your body and sleep style.
9. Tackle your allergies
Whether your allergies are seasonal or year-round, they can disturb your sleep, often starting with excessive snoring. If allergies are a culprit in your snoring, Gogineni recommends occasionally using an over-the-counter nasal steroid spray to clear your airways (not recommended for long-term use). If your allergies are more persistent, consider talking to a doctor about more options.
6 anti-snoring products for better sleep
If all else fails, there are several anti-snoring devices you can explore to keep your snoring to a minimum. While many anti-snoring products can be used without a doctor's supervision, your physician may prescribe a specific anti-snoring device to help ease your symptoms.
1. Anti-snoring mouthpiece or mouth guard
"If you're still snoring, you can have a customized oral appliance made by a sleep dentist to see if this can assist with the snoring," says Gogineni. There are also general mouthpieces or anti-snoring mouth guards made to reduce snoring by repositioning your jaw for better airflow. "It's best to speak with a sleep physician to determine what interventions would be most appropriate based on other symptoms that are present.'
2. Nasal strips or a nasal dilator
If you're dealing with nasal-congestion-related snoring, Sekohn recommends nasal strips to help unblock the airway. Nasal strips attach to the outside of the nose to keep your airways open, while a nasal dilator is placed on the inside of your nostrils for the same purpose. Nasal strips need to be replaced daily, while a nasal dilator is reusable.
3. Chinstrap
Chinstraps can be helpful in reducing mouth breathing while you sleep, which can reduce snoring but not completely cure the condition.
4. Anti-snoring pillow
Anti-snoring pillows simply adjust the position of your head to more of an incline while you sleep to improve airflow, which can significantly reduce snoring.
5. Humidifier
A humidifier can reduce snoring by bringing more moisture into the air to better lubricate your airways. Sekhon recommends humidifiers for those dealing with allergy or dry-air-related nasal congestion.
6. Anti-snoring smart devices
There are several types of smart devices that can help you stop snoring, including smart pillows and electrostimulation mouthpieces and chinstraps that claim to detect your snoring and intervene to stop it. Before investing in one of these devices, talk to your doctor to determine whether it's worth the money.
Do I need a CPAP machine?
A continuous positive airway pressure (CPAP) machine works by providing steady positive airflow to improve breathing. CPAP machines are usually recommended by doctors only for obstructive sleep apnea, which can contribute to more serious health issues like heart disease and stroke. While snoring is the main symptom of obstructive sleep apnea, just because you snore doesn't mean you have it. The only way to know is to consult your doctor.
When to see a doctor about snoring
According to the Cleveland Clinic Journal of Medicine, most people go to the doctor about snoring at the request of a bed partner; otherwise, many long-term snoring issues may go undetected. Some other reasons to see a doctor about potential snoring problems include difficulty staying asleep, daytime sleepiness, frequent napping and others noticing you stop breathing in your sleep. These could signal a more serious sleep disorder (like sleep apnea) rather than just your average snoring.
Your doctor might want to do some imaging tests like X-rays or even a sleep study to uncover any underlying issues that could be contributing to your snoring, giving you and potentially your bedtime partner some solace ... and ultimately, much-needed rest.
Surgical options for snoring
If your doctor believes your snoring can be improved surgically, some options include:
Septoplasty if you have a deviated septum
Implant snoreplasty, which stiffens the upper palate of your mouth using implants to reduce tissue vibration in your mouth
Uvulopalatoplasty to make your airways wider
How to finally stop snoring
Snoring doesn't have to be a permanent lifestyle adaptation. If your snoring bothers you or your bed partner, you have several options. These tips and tricks, ranging from changing your sleep position or trying aromatherapy to more interventional procedures like undergoing a sleep study, can give you peace of mind and better sleep overall.
If you suspect sleep apnea, talk to your doctor — leaving it untreated can be dangerous to your health. Good luck and sweet dreams.
Meet our experts
Anupamjeet Sekhon, MD, sleep and family medicine physician at Kaiser Permanente in Southern California
Swetha Gogineni, MD, pulmonologist at Santa Monica Pulmonary Sleep Clinic
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
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