I need to stop snoring: what can help?

Snoring is a sound made 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 narrow the airflow route. Alcohol, some medicines, sleeping on your back and excess tissue around the upper airway can also contribute.

Loud or frequent snoring can occur with obstructive sleep apnoea, particularly when someone notices pauses, gasping or repeated awakenings. Snoring alone cannot establish its cause, so the pattern and its daytime effects matter.

Try sleeping on your side, keeping a regular sleep schedule, and avoiding alcohol close to bedtime. Treat nasal congestion only with advice suited to its cause; a clinician or pharmacist can help choose an appropriate option. If weight is contributing, discuss a supportive weight management programme rather than relying on unplanned restrictive changes.

Ask someone who sleeps nearby whether they hear breathing pauses, choking sounds or restless breathing. Keep a short record of snoring, nasal symptoms, morning headaches and daytime tiredness to share at an appointment.

Arrange a medical review if snoring is persistent, disrupts sleep, or comes with marked daytime sleepiness, morning headaches, poor concentration or mood changes. Seek prompt care for repeated breathing pauses, choking during sleep, chest pain, severe breathlessness while awake or sudden confusion.

Ask: Could nasal blockage or sleep apnoea be contributing? Do I need a sleep assessment? Which nasal treatment is suitable? Could my medicines or sleeping position be worsening the sound?