Snoring is more than just an annoying nighttime habit. For some, it disrupts restful sleep, strains relationships, and may even signal serious health conditions like sleep apnea. If you or your partner snores, you’re not alone—around 45% of adults snore occasionally, and 25% snore regularly.
The good news? You don’t have to suffer through sleepless nights. Sleep specialists agree there are several effective strategies to reduce or even eliminate snoring. 15 proven ways to stop snoring tonight, supported by expert advice and science.
Why Do We Snore?
Before diving into the solutions, it’s helpful to understand why snoring happens. When you sleep, the muscles in your throat relax. This can narrow your airway, causing tissues at the back of your mouth and throat to vibrate as you breathe. The result is that familiar snoring sound.
Several factors increase the likelihood of snoring:
- Sleeping on your back
- Being overweight
- Nasal congestion
- Alcohol or sedative use before bed
- Age-related muscle relaxation
- Structural issues like a deviated septum
15 Proven Ways to Stop Snoring
Now, let’s get into the 15 expert-backed ways to stop snoring tonight.
1. Sleep on Your Side
One of the easiest ways to stop snoring is to change your sleeping position. Lying on your back allows your tongue and soft palate to collapse toward the back of your throat, causing airway obstruction.
Try this:
- Place a body pillow behind you to stay in a side position.
- Sew a tennis ball into the back of your pyjama top—this makes sleeping on your back uncomfortable and encourages side-sleeping.
Expert tip: Side-sleeping not only reduces snoring but also improves overall airflow and breathing.
2. Elevate Your Head
If side-sleeping doesn’t work for you, elevating your head slightly can reduce snoring. When your head is higher, your tongue and soft tissues are less likely to block your airway.
How to do it:
- Use a thicker pillow or a wedge pillow.
- Adjust your bed frame to lift the head end slightly.
Why it works: Elevation keeps your airway open, reducing vibration and snoring.
3. Lose Excess Weight
Carrying extra weight, especially around the neck, increases pressure on your airway. Losing even a small amount of weight can significantly reduce snoring.
Practical steps:
- Follow a balanced diet rich in vegetables, lean protein, and whole grains.
- Incorporate at least 30 minutes of physical activity daily.
Did you know? Even a 5–10% reduction in body weight can make a noticeable difference in your snoring habits.
4. Avoid Alcohol Before Bed
Alcohol relaxes the muscles in your throat and tongue, making snoring worse.
Expert recommendation: Avoid alcohol at least 3–4 hours before bedtime. If you must drink, do so earlier in the evening.
Bonus: Reducing alcohol intake not only helps stop snoring but also improves sleep quality and overall health.
5. Stay Hydrated
Dry mouth and throat tissues are more prone to vibration, leading to snoring. Dehydration thickens mucus, worsening the problem.
Hydration tips:
- Drink at least 6–8 glasses of water daily.
- Use a humidifier in your bedroom to keep the air moist.
Expert insight: Keeping your throat tissues hydrated reduces friction and vibration, easing snoring.
6. Treat Nasal Congestion
Blocked nasal passages force you to breathe through your mouth, increasing the risk of snoring.
Quick fixes:
- Use a saline nasal spray before bed.
- Try nasal strips or nasal dilators to open the nasal airway.
- Take a warm shower before bedtime to clear sinuses.
If you have chronic nasal congestion, consult a doctor about allergies or structural issues like a deviated septum.
7. Practise Good Sleep Hygiene
Poor sleep quality can lead to deeper, less controlled breathing patterns, making snoring more likely.
Good sleep hygiene includes:
- Sticking to a regular sleep schedule
- Avoiding heavy meals before bed
- Keeping your bedroom dark, cool, and quiet
Expert view: The better you sleep, the less likely you are to fall into deep muscle relaxation that triggers snoring.
8. Strengthen Your Throat Muscles
Did you know that simple exercises can tone the muscles in your throat and reduce snoring? This is sometimes called oropharyngeal therapy.
Try these exercises daily:
- Repeat vowel sounds (A, E, I, O, U) loudly for 3 minutes.
- Place your tongue against the roof of your mouth and slide it backward.
- Sing! Singing strengthens soft palate and throat muscles naturally.
Research shows that consistent throat exercises can significantly reduce snoring in just a few weeks.
9. Avoid Heavy Meals Before Bed
Eating a big meal or dairy products late at night can increase mucus production and pressure on your diaphragm, making snoring worse.
What to do instead:
- Eat your last meal at least 3 hours before bedtime.
- Avoid high-fat and dairy-heavy meals before sleep.
Expert note: Light evening meals improve digestion and keep your airway clear.
10. Quit Smoking
Smoking irritates the lining of your nose and throat, causing swelling and congestion. This narrows the airway and increases snoring.
Benefits of quitting smoking:
- Reduced nasal congestion
- Improved lung health
- Better sleep quality overall
If quitting is difficult, seek help through nicotine replacement therapy or a structured cessation programme.
11. Use a Humidifier
Dry air irritates the nasal passages and throat, making snoring worse. A humidifier can help keep your airway moist and reduce vibrations.
Best practices:
- Use a cool-mist humidifier in your bedroom.
- Clean it regularly to prevent mould and bacteria buildup.
This simple solution can be especially helpful during winter or in dry climates.
12. Try Anti-Snoring Devices
There are various anti-snoring aids available, including:
- Nasal strips or nasal dilators to open your nasal passages
- Mouth guards or mandibular advancement devices that reposition your jaw
- Chin straps to encourage nasal breathing
Consult a dentist or sleep specialist before using oral appliances for long-term use.
13. Manage Allergies
Untreated allergies can cause chronic nasal congestion, leading to mouth breathing and snoring.
Solutions:
- Take an antihistamine at night (consult your doctor first).
- Keep your bedroom allergen-free by washing bedding weekly.
- Consider using an air purifier to reduce dust and pollen.
Expert insight: Allergy management not only helps you stop snoring but also improves overall breathing health.
14. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your sleep cycles. Irregular sleep patterns can lead to overtiredness, which relaxes throat muscles more deeply, causing snoring.
How to improve consistency:
- Stick to a bedtime routine, even on weekends.
- Avoid late-night screen time, which disrupts your circadian rhythm.
Regular sleep patterns reduce muscle relaxation that contributes to snoring.
15. Seek Medical Advice for Persistent Snoring
If you’ve tried all the above tips and still snore heavily—or if your snoring is accompanied by choking, gasping, or daytime fatigue—it could be sleep apnea, a serious sleep disorder.
When to see a doctor:
- Loud, disruptive snoring that affects your partner
- Pauses in breathing during sleep
- Excessive daytime sleepiness or headaches
A sleep study can diagnose sleep apnea, and treatment may include CPAP (continuous positive airway pressure) therapy, oral appliances, or surgery in rare cases.
Final Thoughts
Snoring may seem harmless, but it can affect your health, relationships, and quality of life. The good news is that with the right approach, you can stop snoring or at least reduce it significantly.
Start with simple lifestyle changes like adjusting your sleep position, staying hydrated, and avoiding alcohol before bed. If needed, explore anti-snoring devices or consult a sleep specialist for further evaluation.
