Snoring at Night? Tips to Stop Snoring and Sleep Better

You might even be able to stop snoring simply by changing your sleep position.

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If you snore, it might not be a big deal. The muscles and structures in your throat naturally relax when you sleep. This causes them to collapse inwards and vibrate together when you breathe. That said, you might wonder if there are ways you can stop snoring. It might be affecting your sleep quality, disturbing your partner’s sleep, or just making you self-conscious.

Even though snoring is common and natural, not everyone snores. There are certain factors that make someone more or less likely to snore. Anything that causes your muscles to relax more than usual, or puts extra pressure on your throat, can increase the risk of snoring.

How to Stop Snoring

These tips can’t guarantee that you’ll stop snoring, but they can help for certain people. If you want quieter nights, these tricks are worth trying:

1. Beware of alcohol and other sedatives before bedtime

Sedatives cause your muscles to relax more at night. People who don’t normally snore may do so after a night of drinking, or after taking sedative medicines like benzodiazepines or sleeping pills. Avoiding these sedatives at night—unless they are a part of your prescribed regimen—can reduce your chances of snoring. (Do not stop taking a prescription medicine without talking to your doctor first.)

2. Change your sleeping position

Fun fact: You’re more likely to snore if you sleep on your back. That’s because gravity will naturally pull the tongue backwards, causing a more collapsed throat. Try sleeping on your side instead.

3. Lose weight (if you’re overweight)

Extra fat tissue around the neck adds pressure to the throat. This causes more collapsing in the throat, which increases the chances of snoring. Weight loss might help take off this pressure and get quieter nights.

4. Try an anti-snoring mouthpiece

There are different types of anti-snoring mouthpieces. Some work by pushing your lower jaw forward, which helps create space in the throat. Others work by preventing your tongue from slipping backward.

5. Experiment with nasal strips

Nasal strips work by opening up the nostrils to improve airflow. Studies on their effectiveness is mixed, but some snorers do find them helpful.

6. Talk to your doctor

It’s important to know that snoring is sometimes a sign of something more serious. Most notably, snoring can be a symptom of sleep apnea. This is a sleep disorder that can harm your sleep and your overall health, and it may require medical treatment.

The point is, you have options to pursue silent nights if your snoring bothers you. Just make sure to talk to your doctor if your snoring seems to be affecting your health and quality of life.