How can you prevent snoring at night?

Snoring happens when relaxed tissues in the nose, mouth or throat vibrate as air moves during sleep. Nasal congestion, sleeping on the back, alcohol or sedating medicines can narrow the airway further. Weight can also affect the airway, but snoring has several possible causes. Loud or frequent snoring may occur with obstructive sleep apnoea, especially when another person notices pauses, gasping or choking during sleep.

Try side-sleeping with a pillow arrangement that helps you stay comfortable, and keep a regular sleep routine. Treat allergic nasal symptoms as advised, avoid smoking, and limit alcohol close to bedtime. Do not take sleeping tablets for snoring unless prescribed for you. If weight is contributing, discuss a realistic plan or a [Weight Management Programme](/treatments/lifestyle-and-wellness/weight-management-programme/) with a clinician. Ask a partner to describe breathing sounds and pauses, since you may not notice them yourself. Read about [Snoring](/symptoms/snoring/) to track the pattern.

Arrange an assessment if snoring is persistent, disruptive or accompanied by morning headaches, poor concentration, unusual daytime sleepiness or witnessed breathing pauses. Seek urgent help for severe breathing difficulty while awake or chest pain. Possible obstructive sleep apnoea deserves assessment because repeated airway closure can disturb sleep and oxygen levels; do not rely on a device without checking the cause.

Could nasal allergy or chronic sinusitis be contributing? Do my symptoms suggest obstructive sleep apnoea? Would a sleep assessment or treatment for nasal blockage help?