How to Stop Snoring: Tips for Better Sleep and Breathing

Snoring is a common issue affecting millions of people worldwide. While it may seem harmless, it can significantly reduce sleep quality and even signal underlying health conditions. If you've been wondering how to stop snoring or prevent snoring, you're not alone. This guide explores what causes snoring and offers effective, practical solutions.¹ 

What Causes Snoring?

Snoring occurs when airflow is partially blocked during sleep, causing vibrations in the throat. Several factors can contribute, including: 

• Excess weight or obesity – Fat deposits around the neck can constrict the airway.² 

• Nasal congestion – Blocked nasal passages make inhalation difficult, creating a vacuum in the throat.¹ 

• Sleeping position – Sleeping on your back can cause your tongue to fall backward into your throat.³ 

• Alcohol consumption – Alcohol relaxes throat muscles, increasing the likelihood of snoring.³ 

• Weak throat or tongue muscles – These can collapse during sleep, partially blocking the airway.² 

Understanding these causes is key to finding an effective solution. 

How to Stop Snoring: Proven Strategies

If you're looking for ways to reduce snoring, try these methods: 

1. Adjust Your Sleeping Position

Sleeping on your back can cause airway obstruction. Try lying on your side to reduce snoring. A body pillow can help maintain this position throughout the night.⁵ 

2. Maintain a Healthy Weight

Even a small amount of weight loss can reduce fatty tissue in the throat, which may ease snoring.² 

3. Avoid Alcohol and Sedatives

Refrain from drinking alcohol at least 3–4 hours before bedtime. Avoid sedatives unless prescribed by a doctor, as they can worsen snoring.⁵ 

4. Use Nasal Strips or a Humidifier

Nasal strips can open nasal passages. A humidifier may also help if dry air is irritating your nasal and throat tissues.⁵ 

5. Practice Good Sleep Hygiene

Stick to a consistent sleep schedule and aim for 7–9 hours of quality sleep each night. Poor sleep can make snoring worse.⁷ 

6. Try Anti-Snoring Devices

Mouthpieces or mandibular advancement devices (MADs) keep the airway open. These are available over-the-counter or through a dentist.² 

7. Seek Medical Treatment

If snoring persists, consult a healthcare professional. You may have sleep apnea or another condition requiring treatment like CPAP therapy, nasal surgery, or laser-assisted procedures.¹ 

How to Help a Snoring Partner: Tips for Better Sleep

Living with a snorer? Here are a few suggestions: 

• Gently encourage them to sleep on their side.⁴ 

• Promote healthier habits such as weight loss and reduced alcohol intake.² 

• Use earplugs or white noise machines to minimize disturbance.⁷ 

Finding the Right Solution 

The most effective way to stop snoring varies by individual. Whether through lifestyle changes, sleep aids, or medical support, identifying the underlying cause is essential. Don’t let snoring disrupt your rest or your relationship. By exploring the solutions outlined here, you can take steps toward quieter, healthier sleep.¹ 

This information is for educational purposes only and is not a substitute of medical advice. 

1. Mayo Clinic Staff, Snoring, MAYO CLINIC (Oct. 14, 2023), https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694
2. National Heart, Lung, and Blood Institute, What Is Sleep Apnea?, NIH (June 23, 2022), https://www.nhlbi.nih.gov/health/sleep-apnea
3. American Academy of Sleep Medicine, Treatments for Snoring, AASM (2023), https://sleepeducation.org/snoring/
4. Johns Hopkins Medicine, How to Stop Snoring, JOHNS HOPKINS MEDICINE, https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-to-stop-snoring (last visited Apr. 21, 2025)
5. Sleep Foundation Editorial Team, How to Stop Snoring, SLEEP FOUNDATION (Apr. 7, 2023), https://www.sleepfoundation.org/snoring/how-to-stop-snoring
6. Cleveland Clinic, Snoring, CLEVELAND CLINIC (May 4, 2023), https://my.clevelandclinic.org/health/diseases/15427-snoring
7. Raj. “Best Tips for Peaceful Night with Snoring Partner.” ENT LDN, 19 Feb. 2024, entlondon.org.uk/blogs/tips-for-a-peaceful-nights-sleep-with-a-snoring-partner