Help to stop snoring

Snoring occurs when relaxed tissues in the nose, mouth or throat vibrate as air moves during sleep. A blocked nose from allergic rhinitis or chronic sinusitis can make mouth breathing more likely. Snoring can also occur with obesity, alcohol or sedating medicines. Loud regular snoring with witnessed pauses, gasping, morning headaches or marked daytime tiredness may indicate obstructive sleep apnoea, which is a breathing disorder rather than simply a noise problem.

Sleep on your side and keep a regular sleep schedule. Treat nasal congestion with appropriate saline care and ask a pharmacist about allergy management if symptoms suggest an allergy. Avoid alcohol close to bedtime and do not change prescribed sedatives without medical advice. If weight is contributing, a clinician can discuss a weight management programme suited to your health. Ask a clinician before using a mouth device or other snoring product, particularly if breathing pauses are reported.

Arrange an appointment if snoring is persistent, very loud, worsening, disturbing another person’s sleep or leaving you unrefreshed. Seek assessment promptly when someone notices pauses in breathing, choking or gasping, or when you have daytime sleepiness that affects driving or work. Do not drive if you are struggling to stay awake. Urgent help is needed for severe breathing difficulty while awake or chest symptoms.

Could nasal congestion or sleep apnoea be contributing? Would a sleep assessment help? Are any of my medicines or habits worsening snoring? Which treatment or weight management support is appropriate for me?