Here are some tips that may help stop snoring:
- Lose extra weight if overweight or obese. Extra weight can worsen snoring by putting pressure on the neck and throat.
- Avoid sleeping on your back. Sleeping on your side can open up the airway and reduce snoring. You can sew a tennis ball into the back of your pajamas to discourage sleeping on your back.
- Use nasal strips, dilators, or other devices. These gently lift the soft palate and tongue to keep the throat open at night.
- Take over-the-counter decongestants or nasal strips before bed. Relieving nasal congestion can help breath more easily at night.
- Quit smoking. Smoking can irritate the mucus membranes in your nose and throat, making snoring worse.
- Avoid alcohol close to bedtime. Alcohol relaxes muscles in the throat and increases likelihood of snoring.
- Treat any medical conditions. Issues like allergies, deviated septum, sleep apnea may require medical care to fully resolve snoring.
If lifestyle changes don't help, see your doctor. They may recommend a sleep study to diagnose any underlying sleep disorders like sleep apnea that can cause loud snoring.
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