How to stop snoring naturally: what to try first
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- Body pillow or positional pillow for side sleeping. Best for: People who snore mainly on their back. See options on Amazon
- Bed wedge or under-mattress incline. Best for: People who cannot stay on their side. See options on Amazon
- Nasal strips or external nasal dilators. Best for: Snorers with a stuffy or narrow nose. See options on Amazon
- Soft foam earplugs for the partner. Best for: Bed partners kept awake while the snorer works on the causes. See options on Amazon
Why you snore
Mayo Clinic describes snoring as the harsh sound made when air flows past relaxed tissues in your throat and makes them vibrate. During deep sleep, the soft palate, tongue and throat muscles relax and can partly block the airway. The narrower the airway, the faster the air moves and the louder the snoring.
Common contributors, according to Mayo Clinic and the NHS:
- Sleeping on your back, where gravity narrows the airway
- Alcohol before bed, which relaxes throat muscles
- A blocked nose from allergies, a cold or a deviated septum
- Extra weight, which can add tissue around the throat
- Smoking
- Too little sleep, which makes the throat relax further
- Sleeping pills, which the NHS says can sometimes cause snoring
Home remedies to try, in order
- Sleep on your side. Mayo Clinic notes that back sleeping lets the tongue fall back into the throat. Both Mayo Clinic and the NHS suggest sewing or taping a tennis ball to the back of your sleep top so you roll off your back. The NHS also mentions a special pillow or bed wedge.
- Raise the head of your bed. Mayo Clinic says raising the head of the bed by about 4 inches may help. See our wedge pillow for snoring guide.
- Skip alcohol close to bedtime. Mayo Clinic advises avoiding alcohol for at least two hours before bed.
- Treat a stuffy nose. Allergies or a deviated septum can force mouth breathing. See a doctor for congestion that does not clear.
- Lose weight if you are overweight. Both sources list it.
- Stop smoking. Mayo Clinic says quitting may reduce snoring.
- Get enough sleep. Mayo Clinic says adults should aim for at least seven hours a night.
- Check your medicines. Tell your doctor about your snoring before taking sedatives.
What helps for which kind of snoring
| Clue | Likely cause | What to try |
|---|---|---|
| Snoring mostly on your back | Tongue and soft palate falling back | Side sleeping, a positional pillow, or raising the head of the bed |
| Snoring with a blocked nose | Narrow or congested nasal airway | Treat congestion; nasal strips or dilators can widen the nasal passage |
| Mouth falls open | Mouth breathing | The NHS lists a chin strap or a vestibular shield that encourages nose breathing |
| Worse after drinks | Relaxed throat muscles | No alcohol in the two hours before bed |
| Loud snoring with pauses or gasps | Possible sleep apnea | See a doctor; home remedies are not enough |
Mayo Clinic notes that many snoring products, such as nasal sprays and homeopathic remedies, have not been proven effective in clinical trials. For a guide to devices, see anti-snoring devices.
When snoring is a sign of sleep apnea
Mayo Clinic notes that snoring is often linked to obstructive sleep apnea, though not everyone who snores has it. Snoring is more worrying when it comes with:
- Pauses in breathing that a partner notices
- Gasping or choking during sleep
- Heavy daytime sleepiness or trouble concentrating
- Morning headaches or a sore throat on waking
- High blood pressure
Mayo Clinic says obstructive sleep apnea is usually indicated when breathing slows or stops at least five times per hour of sleep. The NHS says sleep apnoea can be serious if not treated. If these signs fit, see a doctor for a sleep evaluation. Nasal strips in particular do not help sleep apnea, according to Mayo Clinic. Some people have sleep apnea with little snoring; see sleep apnea without snoring.
Helping a partner in the meantime
The NHS suggests that a partner disturbed by snoring could try earplugs. A white noise machine can also mask some of the sound. These help the listener sleep but do nothing for the snorer, so keep working on the causes, and bring your partner to the doctor's appointment if you go. The NHS notes a partner can help describe the snoring.
What to look for when you buy
Body pillow or positional pillow for side sleeping
Best for: People who snore mainly on their back
Mayo Clinic says back sleeping lets the tongue fall into the throat, and the NHS suggests a special pillow to keep you on your side.
Watch out: It only works if it actually stops you rolling back; some people need a wearable positional aid instead.
See options on AmazonBed wedge or under-mattress incline
Best for: People who cannot stay on their side
Mayo Clinic says raising the head of the bed by about 4 inches may help, and an incline does this without rebuilding the bed.
Watch out: A steep pillow wedge can bend your neck; a gentle, long slope is easier to sleep on.
See options on AmazonNasal strips or external nasal dilators
Best for: Snorers with a stuffy or narrow nose
Mayo Clinic says they can widen the nasal passage, which helps when the nose is part of the problem.
Watch out: Mayo Clinic says they are not effective for people with obstructive sleep apnea.
See options on AmazonSoft foam earplugs for the partner
Best for: Bed partners kept awake while the snorer works on the causes
The NHS suggests a partner disturbed by snoring could consider earplugs.
Watch out: They do nothing for the snorer, and should never be a reason to ignore signs of sleep apnea.
See options on AmazonQuestions people ask
- What is the fastest natural way to stop snoring?
- For many people it is changing position: sleep on your side, or raise the head of the bed by about 4 inches. Avoiding alcohol before bed also helps quickly.
- What home remedies stop snoring?
- Side sleeping, raising the head of the bed, no alcohol for two hours before bed, treating nasal congestion, losing extra weight, quitting smoking and getting at least seven hours of sleep.
- Does sleeping on your side stop snoring?
- It often helps, because back sleeping lets the tongue and soft palate fall back toward the throat. A tennis ball sewn to the back of a sleep top is an old but suggested trick.
- When should I see a doctor about snoring?
- If you snore loudly with pauses, gasping or choking, feel very sleepy in the day, or home changes do not help. These can be signs of sleep apnea.
- Do anti-snoring sprays work?
- Mayo Clinic says most snoring products such as nasal sprays and homeopathic remedies have not been proven effective in clinical trials.
Sources
- Snoring - Diagnosis and treatment (mayoclinic.org), Mayo Clinic
- Snoring - Symptoms and causes (mayoclinic.org), Mayo Clinic
- Snoring (nhs.uk), NHS