How to stop snoring

Snoring happens 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 make mouth breathing and vibration more likely. Body weight, sleeping on the back, smoking and alcohol can also narrow or relax the upper airway. Snoring alone does not establish a diagnosis, but loud regular snoring with pauses, gasping or daytime sleepiness can occur with Obstructive Sleep Apnoea.

Try side sleeping, using a pillow arrangement that helps you stay there, and keep the bedroom air comfortable. Treat a stuffy nose with advice from a pharmacist or clinician; do not use decongestant sprays longer than directed. Avoid alcohol and sedating medicines close to bedtime unless your prescriber has advised otherwise. If weight is contributing, discuss a safe plan or a Weight Management Programme. Track whether snoring changes and ask a sleep partner what they notice.

Arrange a medical review if snoring is frequent, newly worsening, disturbing sleep, or accompanied by morning headaches, poor concentration or marked daytime tiredness. Seek prompt help if someone observes repeated breathing pauses, choking or gasping during sleep. Urgent care is appropriate for severe breathing difficulty while awake, blue lips or sudden chest symptoms.

Ask whether nasal blockage, medicines, jaw or throat anatomy, or Obstructive Sleep Apnoea could be contributing. Ask what information to record, whether a sleep assessment is suitable, and which treatments fit your symptoms. Bring details about bedtime habits and any breathing pauses your partner has noticed.