How to Stop Snoring While Sleeping

Your snoring can disrupt the people around you and make you feel fatigued when you wake up. To address snoring while sleeping, you can adjust certain lifestyle habits and take steps to clear your airways. Consulting with a doctor is also a good idea, as you may require medical treatment.

Maintain a healthy weight. Being overweight can worsen snoring during sleep. A healthy diet, balanced nutrition, and exercise can help alleviate snoring.

• Consult a doctor before starting any exercise program.
• Even those with a healthy weight may snore, especially if they have underlying health risks like sleep apnea.

Avoid drinking alcohol before bed. Alcohol relaxes the body, but it actually increases the risk of snoring. This is because the muscles in your throat also relax, narrowing your airway slightly, which can lead to louder snoring. If you're concerned about your snoring, it's best to avoid alcoholic drinks close to bedtime.

• If you must have a drink, limit it to no more than two units of alcohol, and allow some time for the effects to wear off before going to bed.

Sleep on your side. When you lie on your back, the tissues in your throat collapse, narrowing your airway. You can reduce this by sleeping on your side, which also reduces the likelihood of snoring.

Elevate your head at least 10 cm if you must sleep on your back. You can use a wedge pillow or elevate your bed to sleep in a sloped position. This helps prevent the narrowing of your airway and decreases your chances of snoring.

Use a special anti-snore pillow. Many people report better sleep when using an anti-snore pillow. These pillows come in various designs, such as wedge-shaped pillows, neck-support pillows, contour pillows (which mold to the head and neck), memory foam pillows, and those designed for people with sleep apnea. Look for products labeled as reducing snoring.

• Anti-snore pillows may not work for everyone.

Limit the use of sedatives. Sedatives relax the central nervous system, including the muscles in your throat. This can make you more likely to snore, so it's best to avoid sedative medications if you want to stop snoring.

• If you're having trouble sleeping, setting a sleep schedule may be helpful.
• Consult a doctor before stopping any prescribed medications.

Singing for 20 minutes a day to strengthen the throat muscles. Weak throat muscles can contribute to snoring, so you can treat snoring by strengthening these muscles. Singing is an effective way to tone the throat muscles if practiced for at least 20 minutes daily.

• Another way to exercise these muscles is by playing wind instruments like the oboe or the French horn.

Use nasal strips or nasal dilators to keep your airway open. Over-the-counter nasal strips are inexpensive and easy to use to keep your airway clear. These strips are placed on the outside of your nose to widen your nostrils. Similarly, nasal dilators are reusable strips applied to your nose to open your airways.

• You can buy nasal strips or nasal dilators at a pharmacy or online.
• These products may not work for everyone, especially if you have underlying conditions like sleep apnea.

Take decongestants or rinse your sinuses if you have a stuffy nose. A blocked nose can obstruct your airway and lead to snoring. Over-the-counter decongestants can help relieve nasal congestion. Another good option is to rinse your nose with a saline solution before bedtime.

• Only use sterile saline solution, which you can buy without a prescription or make at home. If making it yourself, use distilled or bottled water.
• If your stuffy nose is due to allergies, antihistamines may help.

Use a humidifier to keep your airways moist. Dry airways can sometimes lead to snoring, and keeping them moist can help alleviate the problem. Using a humidifier is a simple solution to reduce dryness in your airways. Place the humidifier in your bedroom and turn it on while you sleep.

Consult your doctor to rule out underlying health conditions. If you suspect you're snoring during sleep, it's best to talk to a doctor. Certain underlying conditions, such as sleep apnea, can cause snoring and may be linked to serious complications like hypertension, heart disease, stroke, diabetes, and depression. See your doctor if you experience any of the following symptoms:

• Excessive daytime sleepiness
• Morning headaches
• Difficulty concentrating during the day
• Sore throat in the morning
• Restlessness
• Waking up during the night due to gasping or choking
• High blood pressure
• Chest pain at night
• Being told you snore by others

Undergo imaging tests as recommended by your doctor. Imaging tests such as X-rays, CT scans, or MRIs can help your doctor examine your sinuses and airways to identify any issues, such as a deviated septum or narrowing of the airways. This allows the doctor to rule out other causes and suggest appropriate treatment options.

• These tests are non-invasive and painless, though you may feel slightly uncomfortable from having to stay still for an extended period.

Have a sleep study if symptoms persist despite other treatments. Most cases improve after changing lifestyle habits and seeing a doctor. However, sometimes the underlying issues may be more complex. For instance, you could have sleep apnea, where you stop breathing for short periods before breathing resumes naturally. Your doctor may recommend a sleep study to determine the cause of your snoring.

• The sleep study is easy for patients to undergo. You’ll sleep at a medical facility that’s set up like a hotel room. A non-invasive, minimally uncomfortable device will be attached to you, and a specialist will monitor your sleep and report the findings to the doctor.
• You can also undergo a home sleep study. Your doctor will provide you with a device to wear while you sleep to record sleep data, which will then be analyzed.

Use a continuous positive airway pressure (CPAP) machine if you have sleep apnea. This is a serious condition that requires medical treatment for optimal results. Sleep apnea not only disrupts sleep but is also linked to life-threatening diseases. Your doctor will typically recommend a CPAP machine to help you breathe more easily during the night.

• You need to use the CPAP machine every night and follow your doctor's instructions carefully.
• Make sure to clean the CPAP machine properly. Clean the mask daily, and clean the tube and water chamber once a week.
• The machine can help you breathe easier, snore less, and sleep better while you manage and eventually cure sleep apnea. In many cases, you may not need to use the CPAP machine for life. Consult a respiratory specialist for more information on starting and stopping CPAP usage.

Consider using a snore guard. A dentist can fit you with a dental device that helps move your jaw and tongue slightly forward, ensuring your airways remain open. This device is effective but can be expensive, costing up to $1,000 in the U.S.

• Over-the-counter snore guards may also be available at a lower price, though they might not fit as precisely as the custom-fitted ones from your dentist.

• While lifestyle changes can be very helpful, it's best to consult with a doctor if you snore during sleep.
• Remember that snoring is a health issue. You shouldn’t feel embarrassed about it—it’s not your fault.