Remedies for snoring while sleeping

Snoring is a vibrating sound made when relaxed tissues in the nose, mouth, or throat partly narrow the airflow during sleep. A blocked nose from Allergic Rhinitis or Chronic Sinusitis can make mouth breathing and noisy airflow more likely. Weight around the neck can also narrow the upper airway; a Weight Management Programme may be useful when this is relevant. Snoring alone does not establish a diagnosis, but loud frequent snoring with witnessed pauses, choking sounds, morning headaches, or marked daytime sleepiness can occur with Obstructive Sleep Apnoea.

Sleep on your side and consider a pillow arrangement that helps you stay there. Keep the nose comfortable and open by managing known allergies, following prescribed nasal treatment, and avoiding smoke or other irritants. Avoid alcohol close to bedtime because it can relax throat muscles. Keep a regular sleep routine and address medicines or sedatives with a clinician rather than stopping them yourself. Nasal strips may help some people whose snoring is mainly nasal, but they cannot treat airway obstruction deeper in the throat. Ask a clinician about testing if a partner notices breathing pauses.

Arrange a medical review if snoring is persistent, worsening, or disrupting sleep for you or someone sharing your room. Seek prompt assessment for repeated breathing pauses, gasping or choking during sleep, severe daytime drowsiness, or morning headaches. Urgent help is needed for severe breathing difficulty while awake, blue or grey lips, confusion, or chest pain.

Could nasal congestion or a medicine be contributing to my snoring? What signs would make sleep-apnoea testing appropriate? Which treatment is suitable if side sleeping and nasal care do not help?