How to Stop Snoring: A Complete Guide to Solutions and Treatments

Snoring is a common issue that affects millions of people, and it can be a source of frustration for both the person snoring and their partner. But the good news is that there are many ways to reduce or even eliminate snoring. On this page we’ll explore different approaches, from lifestyle changes to medical treatments that are used to treat snoring. Be aware that for anything other than mild cases of snoring it is always wise to involve a health professional to help you find the solution that is safest and most appropriate for you. As ever our team are here to help with advice should you wish

1. Adjust Your Sleeping Position

One of the simplest ways to reduce snoring is to change the way you sleep. When you lie on your back, your tongue and soft tissues in your throat can collapse backward, partially blocking your airway. This can cause snoring.

  • Sleep on your side: Try using a body pillow or a wedge pillow to help keep you in a side-sleeping position. There are even special pillows designed to help prevent snoring by keeping your head elevated and your airway clear.

2. Lose Weight (If Necessary)

Excess weight, especially around the neck area, can put pressure on your airway and lead to snoring. If you’re overweight, losing even a small amount of weight can reduce or eliminate snoring by easing the pressure on your throat.

  • Exercise regularly and maintain a balanced diet to help manage your weight. Even small changes can have a big impact on reducing snoring.

3. Avoid Alcohol and Sedatives Before Bed

Alcohol and sedatives relax your muscles, including the muscles in your throat. This relaxation can cause the airway to narrow and make snoring worse. To reduce snoring, try to avoid consuming alcohol, sedatives, or tranquilizers at least two to three hours before bedtime.

4. Treat Allergies

Allergies can cause nasal congestion, making it difficult to breathe through your nose while you sleep. When you’re forced to breathe through your mouth, you’re more likely to snore. If you suspect that allergies are contributing to your snoring, there are several things you can do:

    • Use nasal decongestants or antihistamines to reduce nasal congestion.
    • Try a saline nasal spray to keep your nasal passages clear.
    • Consider using a humidifier in your bedroom to prevent dryness, which can worsen congestion.

5. Use an Anti-Snoring Mouthpiece

An anti-snoring mouthpiece or mandibular advancement device (MAD) is a dental appliance designed to keep your airway open by repositioning your lower jaw and tongue. It works by gently shifting the position of your jaw to prevent it from blocking the airway.

  • These devices can be purchased over-the-counter but usually do not fit well enough to achieve the best results
  • A full assessment and custom made device will make sure that this is the right treatment for you
  • These devices are generally safe and effective for most people.

6. Try Nasal Strips or Nasal D

ilators

If you snore due to nasal congestion or a narrow nasal passage, using nasal strips or nasal dilators can help improve airflow through your nose. Nasal strips adhere to the outside of your nose, gently pulling open the nasal passages to make breathing easier.

  • Nasal dilators are small devices that can be inserted into the nostrils to help widen them, allowing for better airflow.
  • These will only be effective for very mild cases of snoring

7. CPAP Therapy (For Sleep Apnea)

If your snoring is more severe and has associated by sleep apnoea,( a condition where your breathing stops and starts throughout the night), you may need more than just lifestyle changes. A CPAP machine (Continuous Positive Airway Pressure) is a device that delivers a constant flow of air through a mask, keeping your airway open while you sleep. CPAP is the most effective treatment for moderate to severe sleep apnoea, and it can dramatically reduce snoring. A full assessment at a sleep clinic is required to see if these devices are best for you.

8. Surgery (For Severe Cases)

In cases of chronic or severe snoring, surgery may be an option if other treatments haven’t worked. There are several surgical procedures available, including:

  • Uvulopalatopharyngoplasty (UPPP): This surgery removes excess tissue from the throat to widen the airway.
  • Genioglossus advancement (GA): This procedure repositions the muscles at the base of the tongue to prevent airway collapse.
  • Laser-assisted uvulopalatoplasty (LAUP): A less invasive option that uses a laser to shrink tissue and reduce snoring.

These surgeries are typically reserved for people with more severe snoring or obstructive sleep apnea and are usually considered only after other treatments have failed.

9. Practice Good Sleep Hygiene

Lastly, developing good sleep hygiene can make a big difference in reducing snoring. Regular sleep patterns can help prevent snoring by promoting deep, restful sleep, which keeps your muscles relaxed and your airway open.

  • Stick to a regular sleep schedule.
  • Create a calm, comfortable sleep environment free from distractions (such as loud noises or bright lights).
  • Avoid heavy meals or caffeine close to bedtime.

Final Thoughts

Snoring can often be reduced or stopped with the right combination of lifestyle changes, treatments, and medical interventions. It’s important to remember that what works for one person might not work for another, so it may take some trial and error to find the best solution for you. If snoring is affecting your quality of life or causing sleep disturbances, consider consulting with a doctor or sleep specialist to explore the most appropriate options for your situation. With the right treatment, you can enjoy better sleep for both you and your partner!