8 Remedies – Cleveland Clinic

Your sleep can be disturbed in many ways: by noisy garbage trucks outside, by work-related stress and anxiety, or by a restless bed partner.

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Or you, or your bedmate, might snore.

Sometimes you don’t realize how much you snore until someone points it out. Other times, the snoring from a sleeping partner — or even yourself — can be loud enough to startle you awake.

Sleep medicine specialist Nancy Foldvary-Schaefer, DO, MS, explains some of the best ways to stop snoring.

how to stop snoring

Several factors can block or obstruct your nasal airflow. Some of them can be treated more easily than others, and the severity of the obstruction can dictate your treatment.

About half of people who suffer from loud snoring have obstructive sleep apnea, a condition in which your breathing stops or is interrupted while you sleep. If left untreated, it can cause serious health problems.

If doctors don’t suspect that obstructive sleep apnea is the cause of your snoring, lifestyle changes could help you sleep more peacefully. These changes may include:

Losing weight

If you are obese or considered overweight, snoring may be caused by extra weight around your neck. This can cause your upper airways to collapse during sleep. For this reason, weight loss can decrease the frequency and intensity of snoring.

Change sleeping position

Everyone has their favorite or favorite sleeping position. But sleeping on your back can clog your airways more easily. If you snore, try sleeping on your side to open your airways.

You can also buy a pillow that keeps your head and neck in a better position while you sleep. Or if your bed can move, raise your head a few inches, which can reduce upper airway obstruction that occurs when you sleep.

Stop smoking

Quitting smoking is one of the best things you can do for your health. Along with lowering your blood pressure and increasing your energy levels, this can help reduce your snoring. Why? It improves your nasal congestion, which has a training effect on your snoring.

Reduce or eliminate alcohol

In general, banning infusions before bed is a good idea for sleep quality. For snoring, it is particularly useful. Alcohol can cause your airway muscles to relax while you sleep, so avoid it several hours before bedtime.

Take decongestants

If your snoring is caused by nasal congestion – especially the common cold or sinus infection – taking a decongestant can help reduce your snoring. For chronic nasal congestion, intranasal steroid sprays can be used. However, you should seek advice from your doctor before starting some of these treatments.

Application of nasal strips

Nasal strips are flexible strips that you can stick on the outside of your nose to keep your nasal passages open. For some people, this can relieve snoring.

Use of an oral appliance

For people who snore due to sleep apnea, an oral appliance made by your dentist can help stabilize your upper airway. These mouthpieces work by increasing the size of your upper airway during sleep, moving your jaw and tongue forward, which helps reduce snoring. If used correctly, these devices can be as effective as continuous positive airway pressure (CPAP) machines for sleep apnea – and safer than surgery.


In severe cases, surgery may be needed to relieve the causes of your snoring. The surgery involves removing excess soft tissue, including your tonsils, from your throat to widen your upper airway, which has the effect of reducing snoring. You and your doctor should weigh the risks and benefits before surgery and try other treatments first.

Is there a cure for snoring?

Snoring can come and go throughout your life. And with proper treatment, your snoring can improve. “Snoring can get better or stop with treatments to keep your airway from collapsing,” says Dr. Foldvary-Schaefer. “This can include oral appliances and surgical upper airway procedures. But sometimes stopping snoring is as simple as sleeping on your side instead of your back, losing a few pounds and cutting down on your evening alcohol intake.

Treating snoring which is a symptom of sleep apnea can be a more complex undertaking. If your doctors suspect you have sleep apnea, a sleep test is needed. This may be a home sleep apnea test if there is a high likelihood of obstructive sleep apnea, or a laboratory polysomnogram (sleep study) if other conditions may be suspected.

After a diagnosis of sleep apnea, you can improve your sleep and reduce symptoms like snoring by changing your lifestyle. In moderate to severe cases, or if there is significant daytime impairment or medical problems such as heart or lung disease, other treatments are needed.

Treatment with a CPAP machine is the most commonly used treatment for sleep apnea. You will wear a face or nose mask overnight, which helps keep your airways patty (open). In other cases, upper airway surgery, weight loss surgery, or an implantable device known as hypoglossal nerve stimulation may be considered.

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