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6 simple tricks to help you stop snoring tonight

Hint: Your sleep position can make a big difference.

Updated on July 11, 2024

man snoring, headache, woman plugging ears in bed
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Odds are, you or someone you love snores. Experts believe about 90 million American adults snore occasionally. Another 37 million snore regularly.

Snoring is often caused by the constriction of air flow in and out of your nose, throat, and mouth. It's influenced by factors like:

  • Anatomy
  • Alcohol intake
  • Weight
  • Sleeping position

Occasional snoring may be a nuisance you canShow More

woman sleeping
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Raise your head

Laying your head flat while sleeping on your back can cause your tongue to roll back and block your throat. By elevating your head between 10 and 30 degrees, or about 4 inches from the bed, you can help relieve that obstruction. “If you sleep upright, it prevents that gravity-dependent collapse ofShow More

couple sleeping
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Sleep on your side

Sleeping on your stomach may reduce snoring for a while, but it could put extra pressure on your chest and upper body, worsening the issue. Instead, try sleeping on your side. This may help reduce snoring because it most effectively opens the airways.

“If you are a snorer or suffer from sleep apnea,Show More

smoking and drinking, wine, cigarettes
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Avoid alcohol and smoking before bed

Lighting up or drinking alcohol before going to sleep is believed to contribute to snoring. “Smoking makes snoring and sleep apnea worse because smoking causes a lot of upper-airway inflammation,” says Elkus. “Alcohol is a muscle relaxer, so it will make the upper airway more floppy during sleep,”Show More

tissue
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Clear your nose

When you‘re sick, a stuffy nose can become a breathing obstacle, making it harder for air to flow in and out. Clearing your nasal passages before bed makes it easier to breathe, which could lower your chances of snoring.

Blow your nose before going to sleep or consider using nasal strips to helpShow More

white teeth, straight teeth, smile
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Get Some Specialized Exercise

Oropharyngeal exercises are exercises of the throat, mouth, and tongue. They may stop or lessen snoring, though more research is needed to confirm their effectiveness. 

In a 2018 study published in European Archives of Otorhinolaryngology, researchers found that these exercises reducedShow More

weight loss, weight, scale
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Maintain a healthy weight

Carrying extra weight around your airways can compress them, making it more difficult to breathe while you sleep. “Weight gain can cause snoring to worsen, but weight loss can help improve it,” says Elkus. “Weight loss for people with snoring and sleep apnea is always recommended.”

Regular dailyShow More

frustration, stress, headache, tired
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When to see an expert

Not all people who snore have sleep apnea, but snoring can be a symptom of this more serious condition. Sleep apnea causes you to stop breathing repeatedly through the night. It affects as many as 30 million people in the United States.

Sleep apnea requires the help of an HCP to assess treatmentShow More

Slideshow sources open slideshow sources

National Sleep Foundation. What Are the Common Causes of Snoring? November 12, 2020.
Yale Medicine. Snoring. Accessed on January 30, 2023.
Medline Plus. Snoring – adults. Page last reviewed July 19, 2021.
Medline Plus. Stuffy or runny nose – adult. Page last reviewed July 19, 2021.
Medline Plus. Humidifiers and health. Page last reviewed October 2, 2020.
Camacho M, Guilleminault C, Wei JM, et al. Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis. Eur Arch Otorhinolaryngol. 2018 Apr;275(4):849-855.
Sperger T, Araujo ACF, Soares CFP. Effect of myofunctional therapy on snoring in obese patients: a randomized trial. Sleep Sci. 2022 Oct-Dec;15(4):421-428.
Rueda JR, Mugueta-Aguinaga I, Vilaró J, et al. Myofunctional therapy (oropharyngeal exercises) for obstructive sleep apnoea. Cochrane Database Syst Rev. 2020 Nov 3;11(11):CD013449.
Goswami, U et al. Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial. Sleep & breathing = Schlaf & Atmung. 2019;23(1):243-250.
Sunj, E. Mouth and Throat Exercises to Help Stop Snoring and Improve OSA. Sleep Foundation. Page last updated March 22, 2022.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. 2019.
Berg, Sara. What doctors wish patients knew about sleep apnea. American Medical Association. April 1, 2022.
Ikpeze, Tochukwu. Sleep Apnea Treatments. The American Sleep Apnea Association. Page last updated December 2, 2022.
Ikpeze, Tochukwu. What is Sleep Apnea? The American Sleep Apnea Association. Page last updated September 29, 2022.

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