How to stop throat snoring

Throat snoring happens when relaxed tissues around the soft palate, tongue or throat vibrate as air passes through a narrowed airway. Nasal blockage from Allergic Rhinitis or Chronic Sinusitis can encourage mouth breathing and add to the noise. Back sleeping, alcohol near bedtime, sedating medicines and excess weight may further relax or narrow the airway. Obstructive Sleep Apnoea can present with snoring, but snoring alone cannot confirm that condition.

Encourage side sleeping and consider a safe positional aid if back sleeping reliably worsens the sound. Manage a blocked nose with advice from a pharmacist or clinician rather than using decongestant sprays for longer than directed. Avoid alcohol near bedtime and discuss sedating medicines with the prescriber. Keep a consistent sleep schedule and avoid smoke exposure. If weight is a factor, ask about a Weight Management Programme. A sleep partner can note snoring patterns, pauses, choking and restless sleep, which makes a medical review more useful.

Arrange a review when throat snoring is frequent, newly severe, or linked with poor sleep, morning headaches, dry mouth or daytime sleepiness. Witnessed pauses in breathing, choking or gasping should be assessed for Obstructive Sleep Apnoea. Seek urgent help for severe breathlessness while awake, blue lips, chest pain or sudden confusion.

Could nasal allergy or chronic sinus symptoms be contributing? Do the pauses or daytime symptoms suggest Obstructive Sleep Apnoea? Are any medicines worsening relaxation of the throat? Would a sleep assessment, ear-nose-throat review or Weight Management Programme be appropriate?