How to reduce snoring at night

Snoring happens when relaxed tissues in the nose, mouth or throat vibrate as air moves during sleep. Nasal blockage from allergic rhinitis or chronic sinusitis can make it louder. Snoring can also occur with obesity, alcohol near bedtime, smoking, sedating medicines or sleeping on the back. It does not always mean sleep apnoea, but pauses in breathing, gasping, morning headaches, poor concentration or marked daytime sleepiness need attention.

Try sleeping on your side, keeping a regular sleep schedule and avoiding alcohol close to bedtime. Treat nasal allergies according to pharmacist or clinician advice; saline spray may help congestion, while decongestant sprays should follow label limits. Avoid smoking and review sedating medicines with a clinician rather than stopping prescribed treatment yourself. If weight is contributing, gradual lifestyle support or a weight management programme may help breathing and general health. Ask a clinician about an assessment if snoring is disruptive or persistent.

Book a review if someone notices breathing pauses, choking or gasping, or if you wake unrefreshed despite enough time in bed. Seek prompt advice for severe daytime sleepiness, especially before driving or operating machinery. Urgent help is needed for sudden severe breathing difficulty while awake. Obstructive sleep apnoea can affect blood pressure, mood and concentration and may need a sleep assessment.

Could blocked nasal passages or a medicine be contributing? Do my symptoms suggest obstructive sleep apnoea? Would a sleep assessment help? Which allergy treatment is suitable? What weight or lifestyle support is available?