When you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. Learn more.
How to Stop Snoring
- The best way to stop snoring depends on the cause, but common solutions include sleeping on your side, maintaining a healthy weight, avoiding alcohol before bed, and treating nasal congestion.
- Oral appliances, nasal dilators, and other anti-snoring devices may help some people reduce snoring.
- If snoring is caused by obstructive sleep apnea, treating the underlying sleep disorder with therapies such as CPAP is often the most effective solution.
For most people, snoring is little more than an embarrassment or annoyance. For others, however, snoring can indicate a serious underlying health issue. Snoring can also impact a bed partner’s sleep quality.
Because a variety of factors can contribute to snoring, from sleep position and nasal congestion to obstructive sleep apnea (OSA), the right treatment depends on the underlying cause. Below, we’ll explain why people snore, which at-home changes are worth trying first, how anti-snoring devices compare, and when snoring could be a sign of a sleep disorder.
Note: See a healthcare provider if your snoring is loud and frequent or accompanied by breathing pauses, gasping, choking, or excessive daytime sleepiness. These are possible signs of sleep apnea.
What’s Causing Your Snoring?
Snoring is the sound that results from air passing through your airway when it’s partially blocked . During sleep, the muscles in your airway relax and the airway narrows. Forcing the same amount of air through a smaller space means the air has to flow faster. The slackened tissues at the top of your airway flutter against each other, causing the vibrations that we interpret as snoring.
But people with certain features may be more likely to snore on a regular basis, including a lower jaw that’s smaller than usual, a jaw that’s set further back (a receding chin), a deviated septum (when the wall dividing the nostrils is off-center, narrowing one side), larger soft tissues blocking the airways, or a chronically stuffy nose. Having obesity, being older or male, being pregnant or postmenopausal, or using alcohol or sedatives, especially close to bedtime, may also make you more likely to snore.
Snoring vs. Sleep Apnea
Snoring may be a sign of sleep apnea if you also have:
- Witnessed breathing pauses
- Gasping or choking
- Excessive daytime sleepiness
- Morning headaches
- High blood pressure
- Loud, habitual snoring
If you experience any of these, talk do your doctor about your symptoms. They can evaluate your condition and refer you for a sleep study (see below for more).
| If Your Snoring… | It May Be Caused By… | Here’s What May Help |
|---|---|---|
| Is worse on your back | Positional airway narrowing | Sleeping on your side |
| Happens with a stuffy nose | Nasal congestion and/or allergies | Treating congestion, nasal strips, or nasal dilators |
| Gets worse after drinking | Alcohol-related airway relaxation | Avoid alcohol near bedtime |
| Improves when you lose weight | Excess tissue around airway | Try weight management techniques |
| Comes with gasping or pauses | Possible obstructive sleep apnea | Get evaluated for sleep apnea |
| Persists despite basic changes | Anatomy or deeper airway narrowing | Consult a sleep specialist, ENT, or dentist |
How to Stop Snoring
If you snore regularly, the first place to start is with lifestyle changes. Most of these snoring solutions are low-risk, and many of them are easy to implement. These snoring treatments aim to reduce obstructions and open up the airways while you sleep.
1. Sleep on Your Side
For some people, snoring may increase when back sleeping and improve when side sleeping. If you know that you’re snoring at night and you generally sleep on your back, try to sleep on your side instead.
There are numerous products designed to help you stay on your side, such as special pillows and posture alarms. You can also sew a tennis ball into the back of your pajama shirt to discourage rolling onto your back.
2. Elevate Your Head
You may be able to open up your airway by sleeping with your head elevated. You can get an adjustable bed, but the easiest way is with a wedge pillow or by raising the entire head of the bed using blocks under the bed frame.
Experts recommend against simply sleeping with a higher pillow, as this still allows your neck to bend, which promotes friction and allows snoring to continue.
3. Lose Excess Weight
For people with overweight or obesity, experts recommend weight loss as one of the first and most important treatments to try for disrupted breathing during sleep. Losing weight may reduce snoring by decreasing tissue around the upper airway, particularly when snoring is related to obstructive sleep apnea.
While there’s little research available on weight loss for snoring, studies have found that weight loss is often helpful for reducing obstructive sleep apnea symptoms. Because snoring and obstructive sleep apnea often share contributing factors such as excess tissue around the airway, weight loss may also help reduce snoring.
Losing even just a small percentage of your overall weight may help with snoring . Talk to your doctor about the best ways to lose weight safely and gradually.
4. Avoid Alcohol Before Bed
Alcohol relaxes the muscles in the upper airway and is thought to worsen breathing during sleep, especially for people who regularly snore .
More research is needed to see if cutting out your nightcap has a significant effect on snoring, but it doesn’t hurt to try and see if it works for you. Alcohol’s effect on snoring and sleep is dose-related, so if you tend to drink multiple drinks, start by cutting back. It can also help to have your last drink earlier in the day, to give your body time to metabolize the alcohol before going to bed.
Alcohol isn’t the only culprit. Some sedating medications may also relax the throat muscles during sleep. If you think a medication could be making your snoring worse, ask your doctor or pharmacist before you stop or change it.
5. Quit Smoking
Smoking is associated with a higher risk of snoring, possibly because tobacco smoke irritates and inflames the tissues of the upper airway, making airflow more turbulent during sleep. Quitting smoking may help reduce this irritation and improve nighttime breathing over time.
Secondhand smoke also matters. Children are more likely to snore when regularly exposed to tobacco smoke and may also experience other sleep-related breathing problems , so avoiding smoking in the home or around children can benefit their sleep as well.
6. Treat Nasal Congestion
Nasal congestion can make snoring worse by increasing resistance to airflow through the nose. The best treatment for nasal congestion depends on the cause. Allergies may improve with treatments like saline rinses, antihistamines, or steroid nasal sprays, while temporary congestion from a cold may resolve on its own. Persistent blockage caused by a deviated septum, nasal polyps, or chronic sinus problems may require evaluation by a doctor or ear, nose, and throat specialist.
Nasal strips and nasal dilators may also help when snoring is related to narrowed nasal passages. External nasal strips stick to the outside of the nose and gently pull the nasal passages open, while internal dilators sit inside the nostrils to widen them from within . These devices can improve nasal airflow for some people, but they are less likely to help when snoring originates farther back in the throat or is caused by OSA.
7. Try an Anti-Snoring Mouthpiece
Anti-snoring mouthpieces can help reduce snoring by keeping the tongue or lower jaw from narrowing the airway during sleep. The two main types are mandibular advancement devices (MADs) and tongue-retaining devices (TRDs). These devices are also used to treat some cases of OSA, but a mouthpiece used for snoring shouldn’t be considered a substitute for a sleep apnea evaluation when symptoms such as gasping, breathing pauses, or excessive daytime sleepiness are present.
- Mandibular advancement devices: MADs fit over the teeth and gently move the lower jaw forward, which can help keep the throat more open during sleep. Over-the-counter versions are available, but custom-fitted oral appliances made by a qualified dentist generally provide a more precise fit and allow for better monitoring of comfort, jaw position, and dental changes.
- Tongue-retaining devices: TRDs use suction to hold the tongue in a forward position so it is less likely to fall back and narrow the airway. They may be an option for people who cannot comfortably use a jaw-advancing device .
Possible side effects of anti-snoring mouthpieces include jaw soreness, tooth discomfort, drooling, dry mouth, and changes in the bite or tooth position. Regular follow-up with a dentist or sleep specialist can help identify problems early and determine whether the device is working as intended.
8. Perform Mouth Exercises
Mouth exercises, also known as myofunctional therapy or oropharyngeal exercises , involve repeatedly moving your tongue and parts of your upper airway in ways that strengthen muscles in the tongue, soft palate (the soft, flexible back part of the roof of your mouth), and throat. Some research suggests these exercises might help reduce snoring volume and frequency.
9. Consider Mouth Taping Carefully
Mouth taping involves placing a strip of tape over the lips before sleep to encourage nasal breathing. Some small studies suggest it may reduce snoring in certain people, particularly those who breathe through their mouth at night, but the overall evidence is limited and inconsistent. Recent reviews have also raised safety concerns, especially for people with nasal obstruction or untreated sleep apnea.
Mouth taping shouldn’t be used as a substitute for evaluating persistent snoring or possible sleep apnea. Avoid it if you can’t breathe comfortably through your nose, and talk with a doctor or sleep specialist if you snore loudly, gasp or choke during sleep, or have witnessed breathing pauses.
10. Ask About Surgical Options
Surgery may be considered when snoring is caused by a specific anatomical obstruction and conservative treatments have failed. Procedures vary depending on the location of obstruction, and results for simple snoring can be inconsistent. Some of the most common options include:
- Laser-assisted uvulopalatoplasty: A surgeon uses a laser to remove extra tissues in the soft palate and widen the airway
- Uvuloplasty: A minor surgical procedure that reshapes, trims, or partially removes the uvula (the small piece of tissue hanging down at the back of the throat)
- Radiofrequency ablation: A minimally invasive, non-surgical procedure that uses thermal energy from radio waves to selectively heat and disable specific nerve tissue or abnormal growths
- Hypoglossal nerve stimulation: An implanted device sends an electrical impulse to the hypoglossal nerve (the nerve that controls the tongue)
- Palatal implants: A minimally invasive surgery option in which braided polyester filaments are inserted into the soft palate to stiffen the tissues
There’s little quality research to back up the effectiveness of surgery for snoring, and the research that does exist suggests the positive effects may not last forever. Because of this, it’s usually considered a secondary option after lifestyle changes have failed to work. Most studies on airway surgery have been performed in the context of OSA.
Not Sure Where to Start?
If you’re struggling to identify the exact culprit behind your snoring, try each of these one at a time to figure out what’s actually helping.
- Sleep on your side.
- Treat nasal congestion.
- Avoid alcohol close to bedtime.
- Address weight if relevant.
- Try an appropriate nasal device.
- Consider a professionally fitted oral appliance.
- Get evaluated if snoring persists or OSA symptoms are present.
If several changes don’t make a difference, it’s worth checking with a healthcare provider.
When to See a Doctor
While snoring on its own isn’t typically considered harmful, snoring that doesn’t resolve with lifestyle changes may be due to an underlying medical issue. In this case, it’s best to seek professional medical help. Your doctor can perform further tests to determine if you would benefit from surgery or other interventions.
In particular, your doctor may want to evaluate your snoring to make sure it’s not tied to obstructive sleep apnea. This sleep disorder is marked by repeated lapses in breathing during the night, and may cause additional symptoms such as daytime sleepiness or morning headaches. OSA can have serious effects on heart health if it goes untreated.
Some research suggests heavy snoring on its own may be linked to thickening and narrowing of the carotid arteries, the major blood vessels in the neck that supply the brain, even if the person doesn’t have obstructive sleep apnea . More research is needed to confirm whether this requires a separate treatment plan.
Diagnosing Sleep Apnea
If your doctor suspects your snoring is sleep apnea, they’ll start by asking you and people in your household for details on how often you snore, how loud your snoring is, how long it tends to last, and whether it’s very bothersome to others around you . They’ll ask if you tend to get enough sleep, what sleep position you normally use, and whether you smoke, drink, or take any medication.
They may ask you to fill out some questionnaires or check to see if you have risk factors for sleep apnea, such as a large neck circumference or a history of heart conditions. They’ll also ask about symptoms of sleep apnea, including:
- Loud snoring
- Gasping, snorting, or choking
- Witnessed breathing pauses
- Morning headaches
- Excessive daytime sleepiness
Your doctor will continue the exam by calculating your body mass index (BMI) to check for overweight or obesity, and perform a physical examination of your nose and mouth to check for structures that may be blocking your breathing. They may use a system called the Mallampati score to assess how “open” your throat appears to be based on the position of your tongue and other soft tissues.
If your symptoms and physical exam suggest you might have OSA, they’ll refer you for a sleep study. By contrast, if your snoring isn’t causing other symptoms or affecting your sleep, you won’t currently need treatment, but your doctor may want to check in on you once in a while to make sure it hasn’t developed any further.
Sleep Study
A sleep study, also known by its medical name polysomnography, uses multiple sensors to monitor metrics like your brain waves, breathing, blood oxygen levels, and heart rate while you sleep . While traditionally performed in a sleep lab, sleep studies can also be done at home in certain cases.
In the case of obstructive sleep apnea, a sleep study is looking for periods when you partially or completely stop breathing for at least 10 seconds. Complete pauses are called apneas, and partial pauses are called hypopneas. If the sensors detect more than five hypopneas or apneas per hour of sleep, this is supportive of an OSA diagnosis. A sleep specialist can talk to you about next steps if you require treatment for obstructive sleep apnea.
Frequently Asked Questions
Can snoring be cured?
Snoring caused by temporary factors such as nasal congestion, alcohol use, or sleeping on your back may resolve when those issues are addressed. However, snoring can also result from chronic conditions like obesity, anatomical differences, or obstructive sleep apnea. The most effective treatment depends on the underlying cause, and some people may need ongoing management to keep snoring under control.
Can CPAP stop snoring?
CPAP therapy is highly effective at reducing or eliminating snoring caused by obstructive sleep apnea. A CPAP machine delivers a steady stream of pressurized air that keeps the airway open during sleep, preventing the tissue vibrations that cause snoring. However, CPAP is generally recommended only for people who have sleep apnea, not for people who snore without an underlying sleep disorder.
How can you stop someone from snoring?
The best way to stop someone from snoring is to identify and address the cause. Depending on the situation, this may involve encouraging them to sleep on their side, lose weight, avoid alcohol before bed, or seek treatment for nasal congestion or sleep apnea. While it may be tempting to wake a person when they snore, long-term solutions are usually more effective than temporary fixes.
Do nasal strips work for snoring?
Nasal strips may help reduce snoring when the snoring is caused by nasal congestion or restricted airflow through the nose. They work by gently widening the nasal passages, making it easier to breathe through the nose during sleep. However, nasal strips are generally less effective for snoring that originates deeper in the throat or is related to sleep apnea.
Do chin straps work for snoring?
Chin straps are designed to help keep the mouth closed during sleep, which may reduce snoring in people who primarily breathe through their mouth. Some people find them helpful, but research on their effectiveness is limited.
Chin straps are unlikely to resolve snoring caused by nasal obstruction, excess throat tissue, or obstructive sleep apnea, and they shouldn’t be considered a substitute for medical treatment when sleep apnea is suspected.
Does mouth tape help with snoring?
Mouth taping may reduce snoring in some people who mainly breathe through their mouth at night, but research is still limited. It shouldn’t be used if you have significant nasal congestion or as a substitute for evaluating possible sleep apnea.
Can a humidifier help with snoring?
A humidifier may help if dry air is irritating your nose or throat and contributing to congestion or snoring. It’s less likely to help when snoring is caused by airway anatomy, tongue position, excess tissue, or obstructive sleep apnea.
Does snoring always mean sleep apnea?
No. Many people snore without having sleep apnea. However, loud or frequent snoring accompanied by gasping, choking, breathing pauses, morning headaches, or daytime sleepiness can be a sign of obstructive sleep apnea and should be evaluated.
Still have questions? Ask our community!
Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
Danielle Pacheco is a writer and researcher specializing in sleep health and sleep science. She holds a degree in psychology from the University of British Columbia, where she studied the science of sleep.
Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation.
Learn more about our medical advisory boardReferences13 Sources
Schwab, R.J. (2020, June). Merck Manual Professional Version: Snoring.
https://www.merckmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/snoringStuck, B. A., & Hofauer, B. (2019). The diagnosis and treatment of snoring in adults. Deutsches Aerzteblatt Online, 116(48), 817–824.
https://pubmed.ncbi.nlm.nih.gov/31888795/Yaremchuk, K. (2020). Why and when to treat snoring. Otolaryngologic Clinics of North America, 53(3), 351–365.
https://pubmed.ncbi.nlm.nih.gov/32336469/Kolla, B. P., Foroughi, M., Saeidifard, F., Chakravorty, S., Wang, Z., & Mansukhani, M. P. (2018). The impact of alcohol on breathing parameters during sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 42, 59–67.
https://pubmed.ncbi.nlm.nih.gov/30017492/Katila, M., Saarenpää-Heikkilä, O., Saha, M. T., Vuorela, N., & Paavonen, E. J. (2019). Parental reports showed that snoring in infants at three and eight months associated with snoring parents and smoking mothers. Acta Paediatrica (Oslo, Norway : 1992), 108(9), 1686–1694.
https://pubmed.ncbi.nlm.nih.gov/30791132/Chang, J. L., Goldberg, A. N., Alt, J. A., Mohammed, A., Ashbrook, L., Auckley, D., Ayappa, I., Bakhtiar, H., Barrera, J. E., Bartley, B. L., Billings, M. E., Boon, M. S., Bosschieter, P., Braverman, I., Brodie, K., Cabrera-Muffly, C., Caesar, R., Cahali, M. B., Cai, Y., Cao, M., … Rosen, I. M. (2023). International Consensus Statement on Obstructive Sleep Apnea. International forum of allergy & rhinology, 13(7), 1061–1482.
https://doi.org/10.1002/alr.23079Lazard, D. S., Blumen, M., Lévy, P., Chauvin, P., Fragny, D., Buchet, I., & Chabolle, F. (2009). The tongue-retaining device: Efficacy and side effects in obstructive sleep apnea syndrome. Journal of Clinical Sleep Medicine, 5(5), 431–438.
https://pubmed.ncbi.nlm.nih.gov/19961027/Justribó-Manion C, Sánchez-Romero EA, Cuenca-Zaldívar JN, et al. Active conservative interventions for obstructive sleep apnea: an umbrella review and meta-meta-analysis of systematic reviews. Sleep Med. 2025. doi:10.1016/j.sleep.2025.108665
https://www.sciencedirect.com/science/article/abs/pii/S1389945725023408Wischhusen, J., Qureshi, U., & Camacho, M. (2019). Laser-assisted uvulopalatoplasty (LAUP) complications and side effects: a systematic review. Nature and Science of Sleep, 11, 59–67.
https://pubmed.ncbi.nlm.nih.gov/31213936/Suurna, M. (2022, October 6). Hypoglossal nerve stimulation for adult patients with obstructive sleep apnea. In N. Collop (Ed.). UpToDate.
https://www.uptodate.com/contents/hypoglossal-nerve-stimulation-for-adult-patients-with-obstructive-sleep-apneaLee, L. A., Yu, J. F., Lo, Y. L., Chen, N. H., Fang, T. J., Huang, C. G., Cheng, W. N., & Li, H. Y. (2014). Comparative effects of snoring sound between two minimally invasive surgeries in the treatment of snoring: A randomized controlled trial. PLoS ONE, 9(5), e97186.
https://pubmed.ncbi.nlm.nih.gov/24816691/Lee SA, Amis TC, Byth K, et al. Heavy snoring as a cause of carotid artery atherosclerosis. Sleep. 2008;31(9):1207-1213.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2542975/A.D.A.M. Medical Encyclopedia. (2020, January 29). Polysomnography. MedlinePlus.
https://medlineplus.gov/ency/article/003932.htm
