When air is forced through your throat during sleep, you can experience snoring. This vibrates the tissues of your throat, which can make it produce harsh and irritating sounds.
Snoring can cause disruptions in your sleep, or your partner’s sleep. Even if it’s not bothering you too much, snoring is not a symptom to ignore. Snoring could be a sign of a serious medical condition, such:
Other causes of snoring include sleeping on your stomach or drinking alcohol close to bedtime.
Simple home remedies can often treat snoring that is caused by benign factors such as your sleep position. Snoring can be treated with lifestyle changes.
1. You can sleep on your side
When you sleep on your back, your tongue can move backwards into your throat, which blocks airflow.
To allow air to circulate easily and to reduce or stop snoring, you may just need to sleep on your side.
These are some tips to help you sleep on your side while avoiding sore necks or backs.
2. Get enough sleep
Make sure you get the 7–9 hours of sleep that adults need each night, per joint recommendations from the American Academy of Sleep Medicine and Sleep Research Society.
You may have a higher risk of snoring if you are not getting enough sleep. Because it can cause your throat muscles and make you more vulnerable to obstruction,
Because of the interruptions in sleep, snoring can increase your risk for sleep deprivation.
3. Lift the head of your mattress
You can lower your head by elevating it a little. This will help to reduce snoring. To increase your height, you can buy bed risers or pillows.
Our sleep shop offers all Healthline-approved products to help you snore.
4. Use nasal strips or a nasal dilator
Stick-on nasal strips are a great way to increase the space between your nasal passages. This can improve your breathing efficiency and decrease or eliminate your snoring.
You could also try an external nasal dilator, which is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. This can lower airflow resistance, which makes it easier for you to breathe.
There are also internal nasal dilators that you can place inside your nose.
5. Before going to bed, limit or eliminate alcohol
Prior to bed, avoid alcohol consumption for at least three hours. Snoring can be caused by alcohol.
Other factors can also cause sleep disruptions such as alcohol.
According to a 2020 study, alcohol consumption was associated with fewer hours of REM sleep. This stage is critical because it is where memory formation and dreams occur.
6. Do not take sedatives before going to bed
Talk with your doctor about your options if you’re taking sedatives. Your snoring may be reduced by stopping taking sedatives before going to bed. Similar to alcohol, sedatives can cause muscles like your throat muscles relax.
7. Stop smoking if you are a smoker.
Smoking can lead to worsening your snoring. According to a 2014 study, smoking could increase your OSA risk or worsen it. Further research is necessary.
Talk with a doctor about therapies — such as gum or patches — that can help you quit.
You can also check out our selections of the top quit smoking apps.
8. Keep a healthy weight
You can lose weight if your throat is full. Your snoring could be caused by excess tissue.
Weight loss can be achieved by eating smaller portions and eating more nutrients-rich foods. Get regular exercise every day. For help, you might also want to consult a doctor or nutritionist.
In some cases of snoring, it’s important to seek a doctor’s care to get the medical treatment you need to address the underlying condition.
Here are some medical treatments that can be used to treat snoring.
9. Chronic allergies can be treated
Allergies may reduce the airflow through your nose and force you to inhale through your mouth. This increases the likelihood that you’ll snore.
Talk to your doctor about the best over-the counter (OTC), and prescription allergy medications that may help you. They’re available in a variety of forms, such as nasal sprays, liquids, and pills.
There are many options:
10. Correct anatomical structural errors in your nose
Sometimes, people get a deviated Septum from an injury they have received or are born with it. This is caused by a misalignment of a wall that separates the nose on both sides, restricting airflow.
Deviated septums can cause sleep-related breathing problems such as snoring and mouth breathing. To correct this condition, it may be necessary for surgery (septoplasty).
Learn more about septoplasty.
11. For OSA, use a Continuous Positive Airway Pressure (CPAP) machine
OSA is treated with the CPAP machine. When you are sleeping, you will be required to wear a mask with a pressurized pressure over your nose, mouth or both. This will help to keep your airways open.
There are many different types of masks, including those that are more comfortable for those with glasses or who have trouble breathing through their mouths.
12. Make use of an oral appliance
Oral appliances are custom-made devices that dentists prescribe and fit. These devices can increase the volume of the upper airway in sleep, which reduces snoring.
They often use one or more of this mechanism:
- The lower jaw is moved (mandible).
- Modifying the position of the soft palette
- Retracting the tongue
American Academy of Dental Sleep Medicine and American Academy of Sleep Medicine recommend that people with snoring seek treatment using oral appliances.
13. Wear palatal implants
This procedure is also known as the “pillar procedure” and it’s designed to reduce or end snoring.
To reduce tissue vibration, tiny implants are placed into the soft palate. The palatal implants can be used to improve your soft palate and help stop snoring.
This treatment is suitable for mild to moderate sleep disorder. It’s not recommended for people who have severe sleep apnea or are overweight.
14. Get uvulopalatopharyngoplasty (UPPP)
UPPP can be used to clear your throat of excess tissue and increase the airway. This can allow air to flow more freely through your throat, which can reduce snoring. You can either perform it using traditional surgical methods or laser-assisted therapy, which is available outpatient.
Multiple studies including a 2008 study and a 2014 one have shown that UPPP (or laser-assisted uvulopalatoplasty) can reduce snoring intensity, as determined by patient reports. In some studies, such as the 1999 one, bed partner reports were included.
Based on patient follow-up, however, these procedures do not seem to have a lasting effect.
15. Take into account radiofrequency ablation
The radio waves used low intensity radio waves to shrink tissue on the soft palate. RFA is also known as Somnoplasty. This is because it is a trademarked form of the procedure.
If you snore, you’re not alone. Around half of adults snore, according to the American Academy of Otolaryngology–Head and Neck Surgery Foundation.
Snoring can disrupt your sleep, and your partner’s sleep. It can also be a sign of a serious condition. It is possible to manage your sleep by connecting with a doctor or trying the following treatment options.
- There are signs and symptoms of sleep disorder called sleep apnea.
- Snoring can affect the quality of your rest.
- You can’t reduce your snoring with home remedies or lifestyle changes.