Ways to prevent snoring

Snoring is caused by vibration as air moves through a narrowed upper airway during sleep. Nasal blockage from Allergic Rhinitis or Chronic Sinusitis can make mouth breathing more likely. Sleeping on your back, alcohol or sedating medicines before bed, and extra tissue around the neck can also narrow the airway. Snoring may occur with Obstructive Sleep Apnoea, especially when there are pauses, gasps or marked daytime sleepiness.

Try side-sleeping, or use a positioning aid that makes rolling onto your back less likely. Treat persistent nasal congestion with advice from a clinician or pharmacist, and avoid smoke exposure. Keep a regular sleep schedule, avoid alcohol close to bedtime, and review medicines that make you drowsy with a healthcare professional. If weight is contributing, gradual lifestyle changes or a Weight Management Programme may help. A clinician can assess whether a mouth device or sleep study is appropriate.

Arrange medical assessment if snoring is loud and persistent, disrupts a partner's sleep, or leaves you tired despite enough time in bed. Seek prompt care for witnessed breathing pauses, choking or gasping during sleep, morning headaches, or difficulty staying awake while driving. These features can indicate Obstructive Sleep Apnoea and need assessment rather than home measures alone.

Could blocked nasal passages or a medicine be worsening my snoring? Do my symptoms suggest a sleep study? Which treatments are suitable for my airway and sleeping position?