Ways to help snoring

Snoring is produced when relaxed tissues in the nose, mouth, or throat vibrate as air moves during sleep. Nasal congestion from allergic rhinitis or chronic sinusitis can narrow the passage. Alcohol, smoking, sleeping on the back, and excess tissue around the upper airway can also contribute. Snoring can occur with obstructive sleep apnoea, especially when there are pauses in breathing, gasping, or marked daytime tiredness.

Try sleeping on your side and keep the nose clear with advice from a clinician or pharmacist when allergies or congestion are involved. Avoid alcohol close to bedtime and avoid smoking. A regular sleep schedule may support more settled sleep. If weight is contributing, discuss a gradual, supported approach with a clinician; a weight management programme may be one option. Do not rely on unverified mouth devices or sprays without checking whether they are appropriate for you. Persistent loud snoring deserves assessment even when the person does not notice other symptoms.

Book a medical review if snoring is frequent, newly severe, or affecting sleep at home. Seek assessment promptly if someone notices breathing pauses, choking or gasping, morning headaches, poor concentration, or strong daytime sleepiness. Do not drive when you feel dangerously sleepy. Urgent help is needed for severe breathing difficulty while awake or a sudden change with chest symptoms.

Ask whether nasal symptoms, medicines, or airway narrowing may be involved, whether sleep apnoea should be assessed, and which treatment options are suitable for your situation.