How to reduce snoring

Snoring is produced when relaxed tissues in the nose, mouth or throat vibrate as air moves through a narrowed upper airway. Nasal blockage from allergic rhinitis or chronic sinusitis may make mouth breathing more likely. Body structure, sleeping position, alcohol near bedtime and obesity can also contribute.

Loud snoring alone does not diagnose obstructive sleep apnoea. However, witnessed pauses, gasping, morning headaches, unrefreshing sleep or marked daytime sleepiness are reasons to discuss a sleep assessment.

Try side-sleeping, raise the head of the bed slightly, and keep the bedroom free from smoke. Treat a blocked nose with suitable saline care or clinician-recommended allergy treatment. Keep a regular sleep routine and avoid alcohol or sedating medicines close to bedtime unless your prescriber advises otherwise.

If weight is contributing, a clinician-led weight management programme can support gradual, sustainable changes. Do not rely on adhesive strips or mouth devices without checking that they suit your nasal and dental health.

Arrange prompt assessment if someone observes breathing pauses, choking or gasping during sleep, or if you have severe daytime sleepiness that affects driving or work. Seek urgent help for breathing difficulty while awake, chest pain, fainting or blue lips. Persistent snoring that disrupts sleep also merits review.

Could nasal congestion or sleep apnoea be contributing? Should I have a sleep test? Are my medicines, alcohol use, body weight or sleeping position relevant, and which treatment is appropriate?