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.
Back sleeping makes your tongue and soft palate collapse to the back of your throat. Side sleeping keeps your airway open. Sew a tennis ball into the back of your pajama top to prevent rolling onto your back.
Raising your head by 4 inches can reduce snoring by opening your airway. Use a wedge pillow or adjustable bed frame.
Excess weight around the neck compresses your airway. Losing even 10-15 pounds can significantly reduce snoring for overweight individuals.
Alcohol relaxes your throat muscles more than normal sleep does, making snoring worse. Stop drinking at least 3 hours before bedtime.
If your snoring starts in your nose, try saline nasal spray, a neti pot, nasal strips, or a humidifier.
Dehydration makes the mucus in your nose and throat stickier, which increases snoring.
Mandibular advancement devices (MADs) push your lower jaw forward, opening your airway. Over-the-counter versions cost $20-50.
Allergic inflammation narrows your nasal passages. Manage allergies with antihistamines or nasal corticosteroid sprays.
Irregular sleep patterns and over-tiredness make snoring worse.
If you snore loudly, gasp during sleep, or feel tired during the day, you might have obstructive sleep apnea. A sleep study can diagnose it.
Plan your sleep schedule with our free Sleep Calculator.
Occasional light snoring is harmless. But chronic loud snoring can be a sign of sleep apnea, which is linked to heart disease, stroke, and diabetes.
Contoured pillows that keep your neck aligned can help, but they won't fix snoring caused by weight, alcohol, or sleep apnea.
Yes, about 10% of children snore regularly. In kids, the most common cause is enlarged tonsils and adenoids. Mention it to your pediatrician if your child snores loudly.