How can you prevent snoring while sleeping?

Sleep relaxes muscles around the throat and can make the airway narrower. Air moving through the relaxed tissues creates the vibration heard as snoring. Back-sleeping, a blocked nose, alcohol and some sedating medicines can add to the narrowing. Snoring may be occasional, but repeated loud snoring with witnessed pauses or gasping can be a presentation of obstructive sleep apnoea. Nasal symptoms from allergic rhinitis or chronic sinusitis may also need attention.

Choose side-sleeping and use comfortable support to avoid rolling onto your back. Keep the bedroom free from smoke and manage allergy triggers. If your nose is blocked, ask a clinician or pharmacist about suitable treatment; do not share nasal sprays. Avoid alcohol close to bedtime and do not use sedatives unless they have been prescribed for you. Keep regular sleep times and note whether snoring is worse with colds, allergy flares or particular positions. If weight is contributing, discuss a [Weight Management Programme](/treatments/lifestyle-and-wellness/weight-management-programme/) rather than starting a restrictive plan without guidance.

Speak with a clinician if snoring persists, disrupts your sleep or affects your partner. Arrange prompt assessment for witnessed breathing pauses, choking, morning headaches, unrefreshing sleep or daytime sleepiness. These signs can occur with [Obstructive Sleep Apnoea](/conditions/obstructive-sleep-apnoea/). Get urgent help if you develop severe breathing difficulty while awake or chest pain. The symptom page for [Snoring](/symptoms/snoring/) may help you describe the pattern.

Could my nasal symptoms or weight be narrowing my airway? Do I need testing for obstructive sleep apnoea? Which changes should I try first, and how will we know whether they are helping?