How to help snoring at night

Snoring is the sound made when relaxed tissues in the nose, mouth or throat vibrate as air moves through a narrowed upper airway during sleep. A blocked nose from Allergic Rhinitis or Chronic Sinusitis can make mouth breathing and snoring more noticeable. Body position, alcohol, smoking and excess tissue around the airway can also contribute. Obstructive Sleep Apnoea can present with loud snoring, repeated breathing pauses, choking or gasping during sleep, and unrefreshing sleep. Snoring alone does not establish that diagnosis.

Try sleeping on your side rather than your back; a body pillow or side-sleeping aid may help you stay in that position. Treat nasal congestion according to advice from a pharmacist or clinician, and consider saline rinsing if it is suitable for you. Avoid alcohol close to bedtime, keep a regular sleep routine, and do not smoke. If weight is contributing, a clinician can discuss a Weight Management Programme and other realistic options. Nasal strips may improve airflow through the nose for some people, but they do not treat obstruction deeper in the airway.

Arrange a medical assessment if snoring is persistent, disruptive, or accompanied by witnessed breathing pauses, gasping, morning headaches, difficulty concentrating, or pronounced daytime sleepiness. Seek prompt help for severe breathing difficulty while awake, chest pain, or blue or grey lips. A clinician may ask about sleep and nasal symptoms and may arrange a sleep assessment when Obstructive Sleep Apnoea is suspected. Do not drive if sleepiness makes it unsafe to stay alert.

Ask: Could nasal blockage, medication, or another airway problem be contributing? Do my symptoms suggest Obstructive Sleep Apnoea? Would a sleep study be appropriate? Which nasal treatment is suitable for me? What changes should I monitor, and when should I return if the snoring continues?