Home remedies to stop snoring

Snoring is sound produced when relaxed tissues in the nose or throat vibrate as air moves during sleep. Nasal blockage from allergic rhinitis or chronic sinusitis can narrow the airflow passage. Sleeping on your back, alcohol or sedating medicines near bedtime, and excess tissue around the airway can also contribute. Snoring does not by itself diagnose obstructive sleep apnoea, but pauses in breathing change the concern.

Try side-sleeping and raise the head of the bed slightly if that is comfortable. Treat nasal congestion with advice from a pharmacist or clinician, and keep the bedroom free from smoke. Avoid alcohol close to bedtime and do not stop prescribed medicines without medical advice. Keep regular sleep and wake times. If weight is contributing, a clinician-led weight management programme can support gradual, sustainable changes. Record whether snoring occurs nightly and ask someone who sleeps nearby about breathing pauses.

Book a clinical assessment for loud or frequent snoring with witnessed breathing pauses, choking or gasping, morning headaches, dry mouth, poor concentration, or marked daytime sleepiness. Seek urgent help for severe breathing difficulty while awake or chest pain. Assessment may include checking the nose and throat and arranging a sleep test for suspected obstructive sleep apnoea.

Could nasal blockage, medicines, or sleep apnoea be contributing? Would a sleep study help? Which treatment is suitable if lifestyle changes do not reduce my snoring?