3 ways to stop snoring

3 ways to stop snoring
3 ways to stop snoring

Your snoring can bother the people who live with you and leave you feeling tired when you wake up. If you don't want to snore anymore, you can make lifestyle changes to minimize the risk and take steps to keep your airways open. It is also advisable to discuss this with your doctor, as medical treatment may be required.


Method 1 of 3: Change your lifestyle

Stop Snoring Step 1

Step 1. Maintain a healthy weight

Being overweight can make snoring worse, especially if the fat is around the neck and throat. Eating a healthy, balanced diet and exercising will help relieve your symptoms.

  • Seek the advice of your doctor before starting an exercise program.
  • People with a healthy weight can have problems with snoring, especially if they have underlying health conditions like sleep apnea.
Stop Snoring Step 2

Step 2. Avoid alcohol right before bed

Alcohol relaxes the body, which increases the risk of snoring because the muscles in the throat also relax and eventually sag a bit. It makes you snore more. If you don't want to snore anymore, avoid drinking as you go to bed.

If you like to drink, limit your intake to 2 drinks or less and allow enough time before bed to let the effects of alcohol wear off

Stop Snoring Step 3

Step 3. Sleep on your side

When you sleep on your back, the tissues in the back of your throat sag, causing the airways to constrict. Sleeping on your side solves this problem and reduces your chances of snoring.

Stop Snoring Step 4

Step 4. Raise your head at least 10 cm

You can use a reclined pillow or lift the headboard to elevate your sleeping position. This reduces sagging at the back of the throat and prevents the airways from constricting too much. You are less likely to snore.

Stop Snoring Step 5

Step 5. Use a special pillow designed to stop snoring

Some patients report sleeping better with a snoring pillow. There are different types such as wedge cushions, neck pillows, contour pillows, memory foam pillows, and pillows designed to treat sleep apnea. Look for ones that reduce snoring.

Snoring pillows don't always work for everyone

Stop Snoring Step 6

Step 6. Stop smoking

Smoking increases the risk of snoring and can also make it worse. Also, quitting smoking can help you breathe easier so it's worth a try.

If you're having trouble quitting, ask your doctor for a recommendation for withdrawal solutions like gums, patches, and prescription medications

Stop Snoring Step 7

Step 7. Limit your intake of sedatives

Sedatives relax the central nervous system, which includes the muscles in the throat. This can increase the risk of snoring. Avoiding sedatives will help you snore less.

  • If you have trouble falling asleep, it can help to adopt regular sleep schedules.
  • Ask your doctor for advice before stopping your prescription drugs.
Stop Snoring Step 8

Step 8. Sing 20 minutes a day

Since sagging muscles in the throat can cause snoring, you can eliminate your symptoms by tightening them up. Singing every day for at least 20 minutes can help.

Another trick is to play a wind instrument like the oboe or French horn

Method 2 of 3: Keep your airways open while sleeping

Stop Snoring Step 9

Step 1. Use nasal strips or a nasal dilator

Over-the-counter nasal strips are an easy, affordable way to keep your airways open. They attach to the outside of the nostrils and pull to open the nose. Likewise, the nasal dilator is a reusable nasal strip that you wear on your nose to keep your airways open.

  • You can find nasal strips and a nasal dilator at a drugstore or on the Internet.
  • These accessories don't work for everyone, especially if you have an underlying condition like sleep apnea.
Stop Snoring Step 10

Step 2. Take decongestants

You can also rinse your nasal passages if you have sinus congestion. Sinus congestion blocks your airways and can cause snoring. Over-the-counter decongestants will help relieve the problem. Another effective solution is to rinse your sinuses with saline solution before bed.

  • Only rinse your sinuses with sterile saline solution that you can buy without a prescription or make at home. To prepare your own solution, use distilled or bottled water.
  • It is also advisable to take antihistamines in case of allergy that can cause sinus congestion.
Stop Snoring Step 11

Step 3. Use an air humidifier

Dry airways sometimes cause snoring, hence the interest of using an air humidifier to relieve this problem. This device is the best way to humidify your bedroom when you sleep.

Method 3 of 3: Get medical treatment

Stop Snoring Step 12

Step 1. Get diagnosed with any underlying illnesses

It is best to talk to your doctor if you think you are suffering from snoring. Some underlying health issues can be involved, such as sleep apnea, which is very serious. If you see the symptoms below, make an appointment with your doctor to discuss them.

  • An excessive urge to sleep.
  • Headaches when you wake up.
  • Difficulty concentrating during the day.
  • A sore throat in the morning.
  • Nervousness.
  • Waking up at night from hiccups or suffocation.
  • High blood pressure values.
  • Pain in the chest at night.
  • Someone told you that you snore.
Stop Snoring Step 13

Step 2. Let your doctor do an imaging test

An x-ray, CT scan, or MRI will allow your doctor to examine your sinuses and airways for problems, such as a constricted or deviated nasal septum. They can rule out possible causes and recommend the right treatment.

These exams are non-invasive and painless. However, you may feel uncomfortable staying still for a while

Stop Snoring Step 14

Step 3. Undergo a sleep study

Most patients get better after making lifestyle changes and seeing a doctor. However, sometimes the underlying problem is more complicated. For example, you may have sleep apnea. Your doctor may recommend a sleep study to find the cause of the snoring.

  • The study of sleep is very easy for the patient. Your doctor will make an appointment for you at a specialist clinic where you will normally sleep in a room that looks like a hotel room. You will be connected to a machine that will not cause you any pain and you will only feel a minimum of discomfort. An expert in another room will monitor your sleep to write a report for your doctor.
  • It is possible to do a sleep study at home. Your doctor will give you a device to wear while sleeping and which will record data for later analysis.
Stop Snoring Step 15

Step 4. Use a CPAP machine if you have sleep apnea

Sleep apnea is a serious problem that requires medical treatment for a successful outcome. If it is affected, the patient stops breathing at night, sometimes for several minutes. Not only does this disrupt sleep, it is also potentially fatal. Your doctor will prescribe a continuous positive airway pressure machine (or CPAP machine) to help you breathe at night.

  • It is important to use the CPAP machine every night and to follow all of your doctor's instructions.
  • Clean your CPAP machine properly. Clean your mask every day and the hoses as well as the tank every week.
  • Your CPAP machine will help you breathe easier, snore less, and sleep better.
Stop Snoring Step 16

Step 5. Get a dental orthosis

A dentist may fit you with a brace that will pull your jaw and tongue slightly forward to keep your airways open. Although this solution is effective, it is also very expensive. A dental orthosis can cost you more than 1,000 euros.

You may find inexpensive over-the-counter orthotics that may do the trick, but they won't fit as well as those put on by a dentist

Stop Snoring Step 17

Step 6. Consider surgery if no other treatment works

In rare cases, surgery will be necessary to treat the causes of the snoring. Your doctor will suggest this solution if he thinks it is best for you.

  • Your doctor may perform a tonsillectomy or adenoidectomy to remove the obstruction that causes snoring, such as your tonsils or adenoids.
  • If you have sleep apnea, your doctor may tighten or shrink your soft palate or uvula.
  • The doctor may also stick your tongue out or help the air flow through your airways more easily.


  • While changing your lifestyle can be very effective, it is best to seek the advice of your doctor if you snore.
  • Remember that snoring is a physical problem. Don't be embarrassed if you are concerned, because it is not your fault.

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