Your partner's elbow in your ribs at 2 AM. The classic snoring wake-up call. If you snore (or live with someone who does), you know how disruptive it can be. But snoring isn't just annoying, it can be a sign of something more serious. Here's what actually works to stop it.
Snoring happens when air can't flow freely through your nose and throat during sleep. The surrounding tissues vibrate, producing the sound. The narrower your airway, the louder the snore. Common causes include relaxed throat muscles (normal during sleep), nasal congestion, excess weight around the neck, alcohol consumption, and sleeping on your back.
Back sleeping makes your tongue and soft palate collapse to the back of your throat, partially blocking your airway. Side sleeping keeps your airway open. A simple trick: sew a tennis ball into the back of your pajama top. It sounds ridiculous, but it works. You'll automatically roll to your side because the discomfort of lying on the ball wakes you just enough to shift position without fully waking up.
Raising your head by 4 inches can reduce snoring by opening your airway. Use a wedge pillow or adjustable bed frame. Regular pillows can bend your neck and make snoring worse, so a wedge that elevates your entire upper body is better than stacking pillows.
Excess weight around the neck compresses your airway. Losing even 10-15 pounds can significantly reduce snoring for overweight individuals. A study in the American Journal of Respiratory and Critical Care Medicine found that weight loss reduced snoring severity by 50% in obese participants.
Alcohol relaxes your throat muscles more than normal sleep does, making snoring worse. Stop drinking at least 3 hours before bedtime. Sedatives and sleeping pills have the same effect, so avoid those too if possible.
If your snoring starts in your nose (rather than your throat), nasal congestion is likely the cause. Try: saline nasal spray before bed, a neti pot rinse, nasal strips (Breathe Right strips), or a humidifier if your bedroom air is dry.
Dehydration makes the mucus in your nose and throat stickier, which increases snoring. Men should drink about 15.5 cups of fluids per day, women about 11.5 cups. A glass of water before bed (not too much, or you'll wake up to pee) can help.
Mandibular advancement devices (MADs) push your lower jaw forward, opening your airway. Over-the-counter versions cost $20-50. Custom-fitted ones from a dentist cost $500-1000 but work better. Tongue stabilizing devices (TSDs) hold your tongue forward instead. Both have decent research backing.
Allergic inflammation narrows your nasal passages. If you have allergies, manage them with antihistamines, nasal corticosteroid sprays, or allergy immunotherapy. Dust mite covers on your pillows and mattress can also help.
Irregular sleep patterns and over-tiredness make snoring worse. Going to bed at the same time every night and getting enough sleep (7-9 hours) keeps your throat muscles from becoming excessively relaxed.
If you snore loudly, gasp during sleep, or feel tired during the day despite getting enough sleep, you might have obstructive sleep apnea (OSA). About 25% of men and 10% of women have it. A sleep study can diagnose it, and treatment (usually CPAP) can be life-changing. Untreated sleep apnea increases your risk of heart disease, stroke, and diabetes.
Plan your sleep schedule with our free Sleep Calculator to wake up between sleep cycles feeling refreshed.
Occasional light snoring is harmless. But chronic loud snoring can be a sign of sleep apnea, which is linked to high blood pressure, heart disease, stroke, and type 2 diabetes. If your snoring is loud enough to be heard through a wall, or if you gasp or choke during sleep, see a doctor.
Gravity pulls your tongue and soft palate backward when you're on your back, narrowing your airway. Side sleeping keeps these tissues from collapsing. This is why positional therapy (the tennis ball trick) works so well for many snorers.
Contoured pillows that keep your neck aligned can help, especially if your current pillow bends your neck at a bad angle. But they won't fix snoring caused by weight, alcohol, or sleep apnea. They're worth trying as a first step, but don't expect miracles.
Yes, and it's more common than you'd think. About 10% of children snore regularly. In kids, the most common cause is enlarged tonsils and adenoids. If your child snores loudly, breathes through their mouth, or is restless during sleep, mention it to their pediatrician. Pediatric sleep apnea can affect growth and behavior.
See a doctor if you snore most nights, your snoring is very loud, you gasp or stop breathing during sleep (ask your partner), you wake up with headaches, you're tired during the day despite sleeping 7-8 hours, or you have high blood pressure. These are signs of sleep apnea, which needs medical treatment.