24.09.269 ways to stop snoring Snoring is incredibly common, but that doesn't make it any less frustrating — particularly if it's keeping you or the person sleeping next to you awake. Snoring happens when the tissues in your mouth, throat or airways relax and vibrate as you breathe while sleeping. There isn't one instant fix that works for everyone, because how you stop snoring depends largely on what's causing it. The good news? From changing your sleeping position to tackling nasal congestion, there are several simple things you can try to help reduce snoring at night. Here are nine places to start. 1. Try sleeping on your side Sleeping on your back can make snoring more likely. When you're lying on your back, your tongue and surrounding tissues can fall backwards and narrow your airway, making those familiar nighttime vibrations more likely. Try sleeping on your side instead. If you're a devoted back sleeper, this might take a little getting used to, but using pillows to support your body can help you stay comfortably on your side during the night. And don't forget about comfort. A supportive mattress that suits your preferred sleeping position can make it easier to settle into a comfortable position and stay there. Shop mattresses 2. Raise your head slightly Changing the angle you sleep at may also help some people. Slightly elevating your head and upper body can help keep your airway more open while you're asleep. The key word here is slightly — piling your head onto a mountain of pillows can leave you uncomfortable and potentially put your neck in an awkward position. Instead, aim for comfortable, even support. Shop pillows 3. Clear a blocked nose before bed If snoring tends to appear whenever a cold, allergies or congestion strikes, your nose could be part of the problem. A blocked nasal passage makes breathing through your nose more difficult, which may encourage you to breathe through your mouth instead. Depending on the cause, measures such as nasal strips or a saline nasal rinse may help with nasal congestion. A pharmacist can also advise you about suitable treatments if allergies or a blocked nose are regularly disturbing your sleep. 4. Cut back on alcohol before bedtime That nightcap might feel relaxing, but alcohol and peaceful sleep don't always make the dream team we'd like them to be. Alcohol relaxes the muscles around your throat and airways, which can make snoring more likely. If you've noticed that your snoring — or your partner's — gets considerably louder after a few drinks, this could be one reason why. Reducing alcohol consumption, particularly close to bedtime, may therefore help reduce snoring. 5. Maintain a healthy weight Being overweight can increase the likelihood of snoring in some people. Excess tissue around the neck can affect the airway and make it more difficult for air to move freely while you sleep. If you're overweight, losing weight may help reduce snoring as well as supporting your wider health. However, it's worth remembering that anyone can snore. Snoring isn't exclusive to people who are overweight, so weight loss isn't an appropriate or necessary solution for every snorer. 6. Build a consistent sleep routine A regular sleep routine isn't a magic cure for snoring, but good sleep habits can support better-quality rest overall. Try going to bed and waking up at roughly the same times each day, while giving yourself enough opportunity to get the sleep you need. Make winding down part of the routine too. Dim the lights, put work away and give your brain a chance to realise that bedtime is approaching. Your bedroom can play its part as well. A cool, dark, quiet and comfortable space can make drifting off feel that little bit easier — preferably into blissful silence. 7. Try exercises for your mouth, tongue and throat Exercises involving the tongue and muscles of the mouth and throat are sometimes known as oropharyngeal exercises. They're designed to strengthen muscles around the airway, and regularly practising certain tongue and throat exercises may help reduce snoring for some people. This isn't an instant solution, though. If you're considering exercises specifically to treat ongoing snoring, speak to an appropriate healthcare professional about whether they're suitable and how to perform them correctly. 8. Consider an anti-snoring device If simple lifestyle changes haven't helped, there are devices designed to address particular causes of snoring. These include: Nasal dilators, which aim to make it easier for air to pass through the nose. Mandibular advancement devices (MADs), which hold the lower jaw and tongue further forwards to help keep the airway open. Tongue-retaining or stabilising devices, designed to prevent the tongue from falling backwards and obstructing the airway. Which, if any, is suitable will depend on why you're snoring. Rather than buying every anti-snoring gadget you can find and hoping one works, it's sensible to speak to a medical professional or appropriately qualified clinician about persistent snoring and suitable treatment. 9. Speak to your GP if snoring persists Sometimes snoring needs more than a new sleeping position. The NHS recommends seeing a GP if lifestyle changes aren't helping, your snoring is having a significant impact on your or your partner's life, or you experience symptoms such as gasping, choking or breathing stopping and starting while you sleep. Loud snoring alongside pauses in breathing can be associated with obstructive sleep apnoea (OSA), a condition that should be assessed by a healthcare professional. Depending on your symptoms, further investigation may be recommended. Treatment for diagnosed sleep apnoea can include approaches such as continuous positive airway pressure (CPAP), which uses airflow to help keep the airway open while you sleep. So while occasional snoring might simply earn you a gentle nudge from the other side of the bed, persistent snoring — particularly with breathing difficulties or significant daytime tiredness — shouldn't be ignored. FAQs about snoring What is snoring? Snoring is the sound produced when air moves through relaxed tissues in your mouth, nose or throat while you're asleep, causing those tissues to vibrate. The sound can range from a soft rumble to something rather more impressive. How loudly somebody snores doesn't necessarily tell you exactly what's causing it, though, which is why persistent or troublesome snoring is worth investigating. Why do people snore? There isn't one single cause of snoring. Anything that narrows or affects airflow through the nose, mouth or throat while you sleep can contribute. Common factors include: Sleeping on your back Nasal congestion Drinking alcohol Being overweight Smoking The anatomy of your mouth, nose and throat Age can also play a role because the tissues and muscles around the airway can change over time. Identifying your likely trigger is important because the best way to help stop snoring depends on its cause. How can you stop snoring immediately? There's no guaranteed way to stop snoring immediately, because different types of snoring have different causes. If position is the culprit, moving from your back onto your side may reduce snoring relatively quickly. If you're congested, measures that help clear your nasal passages may help. For frequent snoring, however, it's better to identify and address the underlying cause rather than relying on a quick fix each night. How can you stop someone from snoring? If the person beside you is snoring, encouraging them to roll from their back onto their side may help if their sleeping position is contributing to the problem. Longer term, talk about the snoring when you're both awake — ideally after coffee rather than at 3am. Together, you can look for patterns, such as whether it's worse after drinking alcohol, during a cold or when sleeping on their back. If their snoring is persistent or accompanied by choking, gasping or pauses in breathing, encourage them to speak to their GP. How do you stop someone snoring without waking them up? You might be able to gently encourage them to change position, particularly if they're lying on their back. However, there's no reliable way to stop somebody snoring without waking them because the appropriate solution depends on what's causing their snoring. Avoid attempting to physically obstruct their mouth or nose. And if this has become a nightly routine, solving the underlying problem is going to be considerably better for both of you than perfecting the art of the 2am elbow nudge. Why am I snoring so badly? If you've suddenly started snoring loudly at night, consider whether anything has recently changed. A cold or nasal congestion could be affecting your breathing. Alcohol can relax the muscles around your airway, while your sleeping position may also make snoring louder. If your snoring is persistently very loud, has noticeably worsened or is accompanied by gasping, choking, pauses in breathing or excessive daytime tiredness, speak to your GP. Why do I snore so loudly at night? The volume of snoring can be affected by how restricted the airflow is and how strongly tissues in your airway vibrate. Things such as sleeping on your back, alcohol and nasal congestion may contribute to louder snoring in some people. Very loud snoring doesn't automatically mean you have a health condition. However, loud and persistent snoring accompanied by breathing interruptions can be a symptom of obstructive sleep apnoea, so it's worth seeking medical advice if you're concerned. How can women stop snoring? The same general approaches to stopping snoring in women apply: identifying the underlying cause, trying side sleeping, addressing nasal congestion, reducing alcohol consumption and maintaining a healthy weight where appropriate. Snoring isn't only a men's problem. Women can snore too, and factors such as hormonal changes around menopause may affect the likelihood of snoring. If your snoring has become persistent, suddenly changed or is accompanied by other symptoms such as gasping or excessive daytime tiredness, speak to your GP. Is snoring dangerous? Snoring itself isn't always a sign of something serious, and many people snore occasionally. However, snoring can sometimes be associated with obstructive sleep apnoea, particularly when it is accompanied by symptoms such as breathing stopping and starting, gasping or choking noises, waking frequently and feeling very tired during the day. If you notice those symptoms, or snoring is significantly affecting your sleep or daily life, speak to your GP. Can you snore during any stage of sleep? Snoring isn't limited exclusively to deep sleep, it can occur during different parts of the sleep cycle depending on factors such as the airway, breathing and sleeping position. If you're curious about what's happening after you drift off, take a look at our guide to the different types of sleep, where we explain light, deep and REM sleep in more detail. Creating a more peaceful night's sleep When snoring is standing between you and a peaceful night's rest, start with the simple things. Try sleeping on your side, tackle congestion, review your evening habits and make your bedroom somewhere you can settle down comfortably. And remember, there's no shame in asking for help. If snoring is persistent, lifestyle changes haven't worked or there are signs of breathing difficulties while sleeping, speak to your GP. For everything else, explore the Time4Sleep blog for plenty more advice on sleep, bedroom comfort and creating a space you can't wait to curl up in. 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