Key Takeaways
- Sleeping on your side and keeping nasal passages clear can help stop snoring.
- Maintaining a healthy weight and avoiding alcohol before bed are effective snoring solutions.
- Nasal strips, mouth tape, and throat exercises are simple ways to control snoring.
- Loud or persistent snoring may need medical attention.
Snoring: What It Is and Why It Happens
Snoring can disrupt your sleep and your partner’s peace, so it’s no surprise that many people are searching for how to stop snoring and enjoy quiet, restful nights. Whether your snoring is mild or loud enough to wake the neighbors, there are practical, science-backed snoring solutions you can try right away. This guide covers 10 effective ways to control snoring, improve your sleep quality, and help everyone in your household wake up refreshed.
Why Do People Snore?
Snoring happens when air can’t move freely through your nose and throat during sleep. This causes the surrounding tissues to vibrate, producing the familiar snoring sound. Factors like body weight, sleep position, nasal congestion, alcohol, and even the structure of your mouth and throat can increase your risk of snoring.
How to Stop Snoring?
1. Sleep on Your Side Instead of Your Back
Sleeping on your back makes it easier for your tongue and soft palate to collapse to the back of your throat, partially blocking airflow and causing snoring. Switching to side sleeping is one of the simplest ways to control snoring. This position keeps your airway more open and reduces the chance of snoring.
Tip: If you have trouble staying on your side, try using a body pillow or sewing a tennis ball into the back of your pajama top to discourage rolling onto your back.
2. Use an Anti-Snore Pillow or Raise Your Head
Special anti-snore pillows are designed to keep your head and neck in a position that opens your airway. You can also raise the head of your bed by a few inches with risers or use a wedge pillow. Both methods help keep your airways open and may reduce snoring.
3. Maintain a Healthy Weight
Carrying extra weight, especially around your neck, can put pressure on your airway and make snoring worse. Losing weight is one of the most effective ways to stop snoring for people who are overweight or obese. Even a small amount of weight loss can lead to noticeable improvements in snoring and sleep quality.
Healthy habits for weight loss:
- Eat a balanced diet with plenty of fruits and vegetables
- Get regular exercise, such as walking, cycling, or swimming
- Avoid crash diets; focus on long-term lifestyle changes
4. Avoid Alcohol and Sedatives Before Bedtime
Alcohol and sedatives relax the muscles in your throat, increasing the likelihood of snoring. Try not to drink alcohol or take sedatives for at least three hours before bedtime. This simple change can make a big difference in how to stop snoring while sleeping.
5. Clear Nasal Passages and Treat Nasal Congestion
Nasal congestion from allergies, colds, or a deviated septum can make snoring worse. Keeping your nasal passages clear helps you breathe more easily through your nose and reduces snoring.
Ways to clear nasal passages:
- Use a saline nasal rinse before bed
- Take a hot shower to open nasal passages
- Treat allergies with doctor-recommended medications
If you’re looking for a complete solution to support nasal breathing and reduce snoring, try the Breathe Better Kit, which combines nasal strips, sleep strips, and a case too for better nighttime airflow.
6. Use Nasal Strips or Nasal Dilators
Nasal strips and internal nasal dilators are over-the-counter devices that help open your nasal passages. Nasal strips stick to the outside of your nose and gently pull the nostrils open, while internal dilators fit inside your nostrils to keep them open. These are some of the most effective, non-invasive snoring solutions.
According to the Sleep Foundation, nasal strips can improve airflow and reduce snoring in cases where nasal congestion is the cause.
7. Try an Oral Appliance or Mouthguard
Anti-snoring mouthpieces, also called oral appliances or mouthguards, are worn in your mouth while you sleep. They work by moving your lower jaw forward or holding your tongue in place, which helps keep your airway open.
For those who mouth breathe at night, sleep strips (mouth tape) gently seal the lips, guiding you into natural nasal breathing. Mouth taping has been shown to reduce snoring and improve sleep quality in people with mild obstructive sleep apnea (source).
Additionally, research and user testimonials have shown that consistent nasal breathing through mouth taping may lead to improved facial muscle tone and more defined jawline over time (source, GQ article).
Bouche sleep strips are CPAP-compatible, making them a powerful addition for those using positive airway pressure therapy.
8. Practice Good Sleep Hygiene and Get Enough Sleep
Not getting enough sleep can cause your throat muscles to relax more than usual, increasing the risk of snoring. Aim for 7–9 hours of sleep each night and stick to a consistent sleep schedule. Good sleep hygiene—like keeping your bedroom dark, cool, and quiet—can help you fall asleep faster and stay asleep longer.
9. Quit Smoking
Smoking irritates the lining of your nasal cavity and throat, leading to swelling and congestion. This narrows your airway and makes snoring more likely. Quitting smoking is not only good for your overall health but is also one of the best ways to control snoring.
10. Consider Throat and Tongue Exercises
Strengthening the muscles in your mouth, tongue, and throat can help prevent them from collapsing during sleep. These exercises, called oropharyngeal or myofunctional therapy, can reduce snoring and even help with mild sleep apnea.
Examples of throat and tongue exercises:
- Repeatedly say vowel sounds (a-e-i-o-u) out loud
- Slide the tip of your tongue backward along the roof of your mouth
- Press your tongue to the roof of your mouth and hold for a few seconds
- Sing or hum, focusing on exaggerated mouth movements
Practicing these exercises daily for a few months can lead to a significant reduction in snoring.
When to Seek Medical Help for Snoring
While many snoring solutions can be tried at home, sometimes snoring is a sign of a more serious health condition like obstructive sleep apnea. If you experience loud, frequent snoring along with choking, gasping, or pauses in breathing during sleep, or if you feel excessively tired during the day, consult a healthcare professional. They can recommend further tests or treatments, such as CPAP therapy, surgery, or specialized dental devices.
Conclusion: Restful Nights Ahead for You and Your Partner
Snoring doesn’t have to be a permanent part of your nights. By making a few lifestyle changes and trying these effective ways to control snoring, you can improve your sleep and your partner’s well-being. If you want to support nasal breathing and reduce mouth breathing, Bouche offers simple, science-backed solutions like sleep strips and nasal strips to help you breathe better and sleep deeper. Remember, if your snoring persists or is accompanied by other symptoms, it’s important to talk to your doctor. Better sleep is possible—starting tonight.
FAQs About Snoring
Why am I snoring so badly?
Snoring can be caused by blocked airways, being overweight, sleeping on your back, alcohol use, or nasal congestion. Sometimes, it’s due to the shape of your mouth or throat.
What can I do to stop snoring immediately?
Try sleeping on your side, using a nasal strip, clearing your nasal passages, or raising your head with a special pillow.
Can losing weight help with snoring?
Yes, losing even a small amount of weight can reduce or stop snoring, especially if you are overweight or obese.
How to stop snoring naturally?
- Sleep on your side
- Avoid alcohol and smoking
- Practice throat and tongue exercises
- Maintain a healthy weight
- Keep nasal passages clear
Are there exercises to stop snoring?
Yes. Daily throat and tongue exercises, like saying vowel sounds or sliding your tongue along your palate, can help reduce snoring over time.
By following these tips and staying consistent, you can find the snoring solutions that work best for you and enjoy peaceful, quiet nights. For more science-backed solutions and tips, visit Bouche.