Ways to reduce snoring

Snoring is the vibration of relaxed tissues as air moves through a narrowed upper airway during sleep. Sleeping on the back, drinking alcohol near bedtime, smoking, nasal congestion and some sedating medicines can make the airway narrower or the tissues more relaxed. Allergic rhinitis and chronic sinusitis can contribute through nasal obstruction. Obesity can also increase narrowing around the throat, although people at any body size may snore.

Try side sleeping and keep a regular sleep routine, because overtiredness can deepen sleep and worsen the noise. Avoid alcohol before bed and discuss sedating medicines with the prescriber rather than stopping them yourself. If your nose feels blocked, saline rinses may help; persistent congestion deserves assessment so treatment can match its cause. Smoking cessation reduces airway irritation.

When excess weight is contributing, gradual weight management may reduce throat narrowing and support wider health. Mouthpieces can help selected people, but they should fit properly to protect the teeth and jaw. Recordings from a sleep partner can help a clinician understand the pattern, particularly pauses, gasps or choking sounds.

Arrange a medical review if snoring is loud and persistent, disrupts relationships or continues despite self-care. Pauses in breathing, gasping, choking, morning headaches, unrefreshing sleep, poor concentration or pronounced daytime sleepiness can occur with obstructive sleep apnoea. Seek prompt help if sleepiness makes driving or operating machinery unsafe, and do not drive while struggling to stay awake.

Describe how often the noise occurs, your usual sleep position, nasal symptoms, alcohol use, medicines and daytime alertness. Ask whether your airway and nose need examination, whether a sleep assessment is appropriate, and which treatment suits the cause rather than the sound alone.