How to control snoring

Snoring is a vibration of relaxed tissues in the nose, mouth or throat as air moves during sleep. A blocked nose from Allergic Rhinitis or Chronic Sinusitis can increase mouth breathing and vibration. Body weight can also affect the space around the upper airway; Obesity may be relevant for some people. Snoring is sometimes associated with Obstructive Sleep Apnoea, especially when there are pauses in breathing, choking sounds or marked daytime sleepiness.

Keep nasal passages clear if congestion is contributing, and try sleeping on your side rather than on your back. Avoid alcohol close to bedtime because it can relax throat muscles. Follow a regular sleep schedule and discuss persistent nasal blockage with a clinician. If weight is contributing, a structured Weight Management Programme may support gradual, sustainable change. Ask a clinician about an assessment if snoring is loud, frequent or affecting your sleep or a partner’s sleep.

Arrange medical advice if snoring comes with witnessed breathing pauses, gasping, morning headaches, poor concentration or strong daytime sleepiness. Seek prompt help for breathing difficulty while awake, chest pain, fainting or blue lips. A clinician can examine the nose and throat and decide whether sleep-apnoea testing or treatment is appropriate.

Could nasal blockage or an airway problem be contributing to my snoring? Should I be assessed for Obstructive Sleep Apnoea? Which changes are sensible for my sleep position, medicines, alcohol use or weight?