How can you eliminate snoring?

Snoring is a vibrating sound created when relaxed tissues in the nose or throat narrow the airflow during sleep. A blocked nose from [Allergic Rhinitis](/conditions/allergic-rhinitis/) or [Chronic Sinusitis](/conditions/chronic-sinusitis/) can make mouth breathing and vibration more likely. Sleeping on your back, alcohol or sedating medicines before bed, smoking, and excess tissue around the airway can also contribute.

Snoring itself does not diagnose a particular condition. However, obstructive sleep apnoea presents with interrupted breathing during sleep and may cause loud snoring, gasping, morning headaches or marked daytime sleepiness.

Try side sleeping, a regular sleep routine and measures that keep the nasal passages open if congestion is the trigger. Avoid alcohol close to bedtime and ask a clinician before changing prescribed sedatives. If weight contributes, a clinician-supported [Weight Management Programme](/treatments/lifestyle-and-wellness/weight-management-programme/) may help airway symptoms. Keep a record of when snoring occurs and ask someone who hears you sleep whether pauses or choking sounds happen.

Arrange medical assessment if snoring is persistent, newly severe, or accompanied by witnessed breathing pauses, choking, waking unrefreshed, morning headaches or sleepiness that affects driving or work. Seek urgent help for severe breathing difficulty while awake. Your clinician may examine your nose and throat and arrange sleep testing when [Obstructive Sleep Apnoea](/conditions/obstructive-sleep-apnoea/) is suspected.

Ask whether nasal symptoms, medicines, jaw or airway structure, or [Obesity](/conditions/obesity/) could be contributing. Ask what treatment fits your pattern and whether a sleep study is needed.