How Can I Stop Snoring?

Snoring can be caused by a variety of factors, such as obesity, alcohol consumption, allergies, sleep position, or sleep apnea. Here are some tips that may help you stop snoring:

• Maintain a healthy weight: Losing weight can reduce the amount of tissue in your throat, which can help to reduce snoring.
• Change your sleeping position: Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, leading to snoring. Try sleeping on your side instead.
• Avoid alcohol and sedatives: Alcohol, sedatives and muscle relaxers can relax the muscles in your throat, causing snoring. Avoid consuming them before bedtime.
• Keep your nasal passages open: If you have allergies or congestion, use a saline rinse or a daily steroid nasal spray to keep your nasal passages open (the AAO-HNS allergic rhinitis guideline recommends steroid sprays as first-line treatment); decongestant sprays should only be used for a few days at a time. Surgery to correct nasal obstruction can be beneficial to improve airflow in many cases.
• Practice good sleep hygiene: Make sure you're getting enough sleep each night, and establish a regular sleep schedule. Sleep deprivation may make snoring worse.
• Consider using a humidifier: Dry air can irritate the tissues in your throat, making snoring worse. A humidifier can add moisture to the air, which may help some people.
• Consider using anti-snoring devices: There are several anti-snoring devices available, such as nasal strips, oral appliances, and special pillows, that can help to reduce snoring.

If your snoring persists despite these measures, it's important to speak to your doctor. They may recommend further testing and treatment, such as an at-home sleep study or a continuous positive airway pressure (CPAP) machine. The AASM guideline on sleep apnea testing calls for an actual sleep study, rather than a questionnaire, to confirm the diagnosis before treatment starts.