How to Stop Snoring: 10 Ways to End Noisy Nights

If you or your partner snore, whether it’s a regular occurrence or happens occasionally, you might be wondering how to put an end to it. You’re not alone in this concern. Among adults aged 30 to 60, 44% of men and 28% of women experience snoring.

Snoring is essentially the noise produced when air flows through a partially obstructed airway. The tissues near the top of the airway touch and vibrate, resulting in the snoring sound. Almost all adults snore at some point.

While for many people snoring is merely a source of embarrassment or irritation, for others, it can lead to problems or indicate an underlying health issue. The reasons for snoring vary from person to person. Trying out different tips can help you figure out how to stop snoring during sleep and determine whether it’s necessary to consult a doctor about your snoring issue.

How to Stop Snoring: 10 Ways to End Noisy Nights

Improve Your Sleep Position

The way you sleep can affect your chances of snoring. Sleeping on your back, known as the supine position, increases the likelihood of snoring. On the other hand, sleeping on your side, referred to as a lateral position, tends to reduce snoring. The positioning of your head might matter more than your body, as people tend to snore less when their heads are turned to the side.

If you’re aware that you snore while sleeping and usually sleep on your back, try switching to your side when falling asleep. If changing your sleep position habits is challenging, you can use pillows strategically to provide comfort and maintain a side sleeping position.

Consider Nasal Strips or Dilators

Nasal strips or dilators, available both externally and internally, aim to enhance airflow during sleep and may decrease snoring. These small, flexible devices can be bought over-the-counter online or at most drug stores for reasonable prices.

External nasal dilators, or nasal strips, adhere to the outside of your nose with adhesive. They pull outward, lifting the skin on your nose and opening the nasal passages. Internal nasal dilators operate similarly but push outward from the inside. Research suggests that both types of dilators can reduce snoring, with internal dilators generally being more effective.

Try an Anti-Snoring Mouthpiece

Anti-snoring mouthpieces, a type of mouthguard available over-the-counter, come in two main varieties. Mandibular Advancement Devices (MADs) are molded to fit your teeth and adjusted to move your lower jaw forward, helping to reduce snoring. Tongue Retaining Devices (TRDs) fit between your teeth, holding the tongue in place with a suction mechanism. In a study, a tongue retaining device reduced snoring intensity by 68%.

These dental devices may also have a positive impact on mild to moderate obstructive sleep apnea. However, it’s crucial not to self-diagnose or self-treat sleep apnea. If considering a dental device for sleep apnea, seek approval from your doctor.

Achieve a Healthy Weight

Experts suggest weight loss as a primary and crucial step in addressing snoring, especially for those who are overweight or obese. The National Heart, Lung, and Blood Institute offers an easy-to-use chart to help determine a healthy weight based on your height, weight, and waistline.

If you fall into the nearly 74% of Americans who are overweight or obese, consider working towards reducing your body weight. Obesity increases the likelihood of snoring and obstructive sleep apnea. Studies have shown that weight loss in individuals with a high body mass index can significantly reduce both snoring and symptoms of obstructive sleep apnea.

It’s important to approach weight loss in a healthy manner, avoiding crash diets that are rarely effective in the long term and can be unsafe. Instead, follow the Centers for Disease Control recommendations for maintaining a healthy diet and incorporating physical activity into your lifestyle positively.

Engage in Mouth Exercises

Alongside general exercise, consider incorporating mouth exercises to address snoring. These exercises, known clinically as oropharyngeal exercises, have proven effective in reducing snoring.

Mouth exercises involve repetitive movements of the tongue and other mouth parts to strengthen muscles in the tongue, soft palate, and throat. In a study, three months of consistent mouth exercises led to a 59% reduction in snoring.

Quit Smoking

Smoking is linked to increased snoring, and quitting smoking can contribute to resolving snoring issues. Moreover, children of parents who smoke are more likely to snore.

If you smoke and notice snoring in your children, quitting smoking may help alleviate their snoring as well.

While snoring is a minor concern compared to other health problems caused by smoking, such as coronary heart disease and lung cancer, quitting smoking remains crucial.

Cigarettes are responsible for nearly one-third of coronary heart disease deaths and 90% of lung cancer cases in the U.S., and each smoker loses an average of 10 years of life.

Limit Alcohol Intake Before Bed

Alcohol not only increases snoring but can also trigger obstructive sleep apnea in individuals who don’t typically have the disorder. The impact of alcohol on snoring and sleep is dose-dependent. If you consume multiple drinks, consider cutting back.

If reducing alcohol intake doesn’t alleviate snoring, try abstaining from alcohol a few hours before bedtime or consider eliminating it entirely.

Surgical Options for Snoring

Some cases of snoring can be addressed through surgical procedures when physical issues contribute to the problem.

Laser-Assisted Uvulopalatoplasty (LAUP)

In LAUP, a surgeon uses a laser to remove tissue from the uvula in the throat and the soft palate. This procedure increases airflow in the throat, and the stiffening of the soft palate occurs as new tissue grows where the laser was used.

While performed for nearly 30 years, its high occurrence of negative side effects has led to controversy, and many surgeons no longer offer this option.

Palatal Implants

Palatal implants offer a minimally invasive option to stiffen the soft palate. Studies indicate that these implants significantly improve snoring in certain individuals and are less controversial than some other surgical options. Palatal implants are also suggested by doctors as a treatment for obstructive sleep apnea.


Somnoplasty combines elements of both LAUP and palatal implants, removing tissue from the uvula and stiffening the soft palate. Unlike lasers and implants, somnoplasty employs radio waves to alter tissues in the mouth and throat.

Research suggests that while somnoplasty successfully reduces snoring in some individuals, it may not be as effective as palatal implants.

When to Seek Medical Advice

If snoring persists despite direct interventions, it might be a symptom of an underlying medical issue. Individuals experiencing additional symptoms such as gasping or choking during sleep, daytime fatigue, morning headaches, or feeling unrefreshed upon waking should consult a doctor.

These symptoms could indicate obstructive sleep apnea. Seeking medical advice is crucial for diagnosis and appropriate treatment, including the consideration of surgical options if necessary.

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