Ways to stop snoring

Snoring is a sound made when relaxed tissues in the nose, mouth, or throat vibrate as air passes through a narrowed airway. A blocked nose from Allergic Rhinitis or Chronic Sinusitis can make this vibration louder. Weight around the neck can also narrow the airway; Obesity may contribute, but snoring alone does not establish a diagnosis.

Snoring may be occasional or regular. It can be more noticeable when you sleep on your back, drink alcohol close to bedtime, or take sedating medicines. A bed partner may notice pauses, choking, or gasping that you do not remember.

Try side-sleeping, keeping the bedroom air comfortable, and addressing nasal congestion with advice from a pharmacist or clinician. Avoid alcohol close to bedtime and do not stop prescribed medicine without discussing it with the prescriber. If weight is a factor, a structured Weight Management Programme can provide support rather than relying on untested products.

Keep a short record of when snoring occurs and whether congestion, back-sleeping, or alcohol changes it. Do not use mouth devices or nasal treatments purchased online without checking that they suit you, particularly if you have dental, nasal, or breathing problems.

Arrange a medical review if snoring is frequent, disruptive, or worsening, especially when someone observes breathing pauses, gasping, or choking. Morning headaches, unrefreshing sleep, or marked daytime sleepiness also deserve assessment for Obstructive Sleep Apnoea. Seek urgent help for severe breathing difficulty while awake.

Ask whether nasal blockage, medicine effects, or sleep apnoea could be contributing; whether an examination or sleep assessment is appropriate; and which nasal, dental, or breathing treatment is safe for you.