How to stop snoring at night

During sleep, muscles around the throat relax. Air moving through a narrower passage can make soft tissues vibrate. Nasal congestion from Allergic Rhinitis or Chronic Sinusitis may shift breathing to the mouth. Back sleeping can allow the tongue and soft palate to fall backward. Alcohol and some sedating medicines may increase relaxation. If snoring comes with witnessed pauses, gasps or restless sleep, discuss Obstructive Sleep Apnoea with a clinician.

Before bed, clear a blocked nose using a treatment recommended for you and follow product directions. Set up pillows or a positional aid to encourage side sleeping. Keep alcohol away from bedtime, and do not stop prescribed medicine without advice. Regular sleep timing may make sleep more settled. If body weight is a factor, ask about practical support, including a Weight Management Programme. A partner’s observations can reveal sounds or pauses you do not notice yourself.

Book an appointment when nighttime snoring is persistent, very loud, or linked with waking unrefreshed, morning headaches or daytime drowsiness. A partner who sees breathing stop, followed by choking or a loud gasp, should tell you and your clinician. Get urgent help for serious breathlessness while awake, fainting or blue lips.

Ask whether your nose, throat, jaw, body weight or medicines could be affecting nighttime airflow. Ask how to distinguish ordinary snoring from Obstructive Sleep Apnoea, whether a sleep test is needed, and whether a nasal or oral treatment is appropriate.