How to get rid of snoring

Snoring is produced when relaxed tissues in the nose, mouth, or throat vibrate as air moves during sleep. Allergic Rhinitis or Chronic Sinusitis can narrow the nasal passages. Obesity can increase tissue around the upper airway. Obstructive Sleep Apnoea may present with loud snoring, witnessed pauses, gasping, restless sleep, morning headaches, or daytime sleepiness; ordinary snoring does not establish that diagnosis.

Try side sleeping, raise the head of the bed slightly, and keep a regular sleep schedule. Treat nasal allergy or blockage with advice from a pharmacist or clinician. Avoid alcohol and sedating medicines near bedtime unless a prescriber has instructed you to use them. If weight is affecting breathing, discuss a sustainable plan such as a Weight Management Programme. Do not rely on untested devices when there are signs of interrupted breathing.

Book a medical review if snoring is frequent, newly severe, or affecting your sleep or a partner's sleep. Ask for prompt assessment when someone notices breathing pauses, choking, gasping, or repeated awakenings, or when you have marked daytime sleepiness or morning headaches. Seek urgent help for severe breathing difficulty while awake, chest pain, fainting, or confusion.

Could nasal blockage or sleep apnoea be contributing? Should I have a sleep assessment? Which nasal treatment or weight-management support is appropriate for me?