10 Easy Tips to Help Stop Snoring

Published December 20th, 2021 by Chris Riley
Fact Checked by
Jacqueline Hensler
Medically Reviewed:
Camille Freking

What is snoring | Who snores | Adverse effects of snoring | Partner snoring | How to stop snoring

Snoring is a very common problem that can affect anyone from children to adults. Although it is more likely to negatively affect those who live with you, snoring can also be an embarrassing condition if you are the one snoring while you sleep. There are now more options and tricks you can do to lessen or eliminate snoring. Keep reading to discover 10 easy tips on how to stop snoring.   

What is snoring?

Snoring is a noise made when air passes through the mouth and nose during sleep. The vibration of these soft tissues causes sound. Snoring is a common problem for many people and can be a sign of a sleep disorder such as obstructive sleep apnea, or OSA. It usually occurs while lying on your back, but can also happen while sleeping on your side. If you snore while sleeping on your back, we'll show you how to remedy the condition.

Getting a full night's restful sleep is crucial to your health. If you are not getting enough sleep, it could lead to other problems such as workplace injuries. Chronic snoring can damage your throat and respiratory system over time if left untreated. These irritations can then turn into infections. Other damage to the body include high blood pressure, problems with memory and concentration, increased stress, decreased sex drive (in both sexes), and a decrease in your overall health.

There are many causes for snoring. The most common causes are being overweight, drinking too much alcohol or sleeping pills before sleep, smoking cigarettes, having nasal congestion due to allergies or a cold, and having a dry throat or mouth. Not elevating your head while sleeping and also sleeping on your back can cause you to snore. Snoring is not just an annoyance; it can be harmful as well. 

Who snores?

Both men and women snore, but men are more likely to snore than women. If you are overweight, you are more likely to snore than those who are not. Snoring can also be related to age, as people tend to snore more as they get older.

What are some of the adverse effects of snoring?

There are many adverse effects of snoring. The most common are fatigue and poor quality of sleep which can lead to daytime sleepiness. Lack of sleep can lead to problems with your job or at school if you are not performing well and can cause you to lose focus and motivation due to sleeping fewer hours than you need. Snoring can also be dangerous to your health. It increases your risk for heart disease, high blood pressure, and stroke. Snoring also causes sleep deprivation where you lose precious hours of sleep over a lifetime, which is something we cannot replace.

What is the difference between sleep apnea and snoring?

Sleep apnea is a serious health condition that requires medical attention. People with sleep apnea stop breathing for short periods of time during sleep and will snore loudly as they gasp for breath. Snoring does not mean that you have sleep apnea but it can be a sign of sleep apnea if you do snore and also choke or gasp at night. If gasping for air when sleeping sounds familiar, you may want to consult your physician.

What to do if your partner snores?

If your partner snores, the best thing you can do is encourage them to see a doctor. There are many treatments available for snoring and your partner will need to find the one that works best for them. In the meantime, there are some things you can do to help reduce the noise they make while sleeping.

How to Stop Snoring?

Are you or someone close to you looking for help to stop snoring? Here are 10 easy tips you can do to reduce or stop snoring altogether:

1. Lose excess weight if needed. Extra weight around the neck can put pressure on the airway and make snoring worse. Sleep apnea also occurs more often in overweight people so, if necessary, weight loss will help you stay healthy by helping with snoring and sleep apnea among a myriad of other health benefits.

2. Avoid alcohol consumption, tobacco, and sleeping pills before bed. These substances relax the throat muscles, making snoring more likely. Not to mention, all of these substances are unhealthy for you and do not help you lead a healthy lifestyle.

3. Use a humidifier if you have a dry mouth or throat. This will moisten the air and may help reduce snoring. When you have a dry throat or mouth during sleep, this leads to a narrow airway and vibrates as you breathe. This can also help prevent a sore throat. 

4. Change your pillows. Using a thicker pillow under your neck can help keep it in a better sleep position. Also, if your pillows haven't been washed or changed in a long time, allergens, like pet dander and dust mites, can build up in them over time.

5. Change your sleeping position. You might try side sleeping instead of sleeping on your back, as it may reduce snoring. Sleeping on your back can worsen snoring and create more problems. This position narrows the airway and makes the muscles in your throat work harder to breathe.

6. Avoid lying flat for at least three hours before you go to bed and go to bed early enough so you can get a full night's rest. The reason this helps with snoring is that gravity helps keep the airway open. If you are in a horizontal position for a long period of time, fluids can accumulate and lead to snoring.

7. Try not to do anything strenuous right before bed, as it may cause you to breathe harder at night and snore more. We recommend you exercise to stay healthy and maintain a healthy weight just not a couple of hours before bed because your body needs time to relax and wind down after the adrenaline rush of working out.

8. If needed, use an external nasal dilator just below your nose for an hour or two before you go to bed. Nasal dilators are small devices that help keep your nasal passages open. This can be a helpful solution if you have a stuffy nose or congested sinuses. Nasal strips can also help as they open the passageways and help you breathe easier through your nose. These adhesive strips are placed just above the flair of the nostrils on top of the nose, where the nasal passages begin. Using a strip often helps open up your airway and makes for easier breathing during sleep which can help reduce snoring.

9. Practice some relaxation techniques before bedtime. This can help you sleep better by quieting your body and mind, leading to a better night's sleep. This will make you more rested the next day and less stressed at night.

10. Elevate your head while sleeping. You can do this by using a special pillow, or you can buy a special foam wedge designed to elevate your head and neck. This helps stop snoring because it keeps the airway open.

This is just a starting point. There are many other things you can do to help stop snoring. Loud snoring can be a very annoying problem that the whole family has to deal with, especially if you have a sleep partner. If you or someone close to you snores, there are many things you can do to try and reduce or stop the problem altogether. If the tips above don't help, talk to a doctor about your snoring to help improve your quality of life.


There are many simple tricks you can do to help stop snoring if it's a problem for you or someone close to you. Some of these tips are easy changes like elevating your head, using a humidifier, and changing your sleeping position. You can also try using a nasal strip or relaxation techniques before bed. If the tips above don't help, talk to a doctor about your snoring. Reducing or stopping snoring can help you and your loved ones get a better night's sleep. We hope these tips help reduce or stop your snoring and if not, please consult with a doctor for more advice on a treatment plan that works for you. 

References and Sources: 

Sleep Foundation 

Cleveland Clinic 

Mayo Clinic 

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