How to Stop Snoring

Snoring is a common condition affecting up to half of adults. It happens when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe during sleep. While occasional snoring is usually harmless, frequent loud snoring can disturb your sleep, your partner’s rest, and may signal a more serious problem such as obstructive sleep apnea (OSA). Below are practical, evidence-based strategies to help you reduce or stop snoring.

---

1. Make Lifestyle Changes

Simple adjustments in your daily routine can have a big impact on snoring:

• Lose excess weight
  • Extra fat around your neck can squeeze the airway and increase tissue vibration.
  • A 5–10% reduction in body weight often lightens airway obstruction.

• Limit alcohol and sedatives
  • Alcohol relaxes throat muscles, making snoring more likely.
  • Avoid drinking alcohol or taking sedatives at least 2–3 hours before bedtime.

• Quit smoking
  • Smoking irritates and inflames the upper airway, increasing mucus production and blockage.
  • Stopping smoking improves overall respiratory health and can reduce snoring.

• Change your sleep position
  • Sleeping on your back allows the tongue and soft palate to collapse to the back of the throat.
  • Try sleeping on your side or use a body pillow to stay off your back.

• Treat nasal congestion
  • If a stuffy nose makes you mouth-breathe, try nasal strips, saline rinses, or a humidifier.
  • Allergies should be managed with avoidance strategies or medications (under doctor guidance).

---

2. Practice Oropharyngeal (Throat) Exercises

A 2009 study by Guimarães et al. in Chest showed that targeted throat exercises can strengthen muscles around the airway and reduce snoring intensity:

• Tongue exercises
  • Press the entire tongue flat against the roof of your mouth and slide it backward.
  • Repeat 20–30 times daily.

• Soft palate exercises
  • Say the vowel sounds (A-E-I-O-U) out loud, exaggerating each sound for 3–5 minutes.
  • Keep the mouth open and focus on lifting the soft palate.

• Throat exercises
  • Make a ripping motion with your throat as if you’re gargling with water, without actually using water.
  • Perform this “air gargle” 5 times in a row, twice daily.

Patients in the study who did these exercises six days per week reported a 36% reduction in snoring and improvements in daytime sleepiness.

---

3. Use Oral Appliance Therapy

Oral devices fitted by a dentist or sleep specialist can significantly reduce snoring by repositioning the jaw and tongue:

• Mandibular advancement devices (MADs)
  • Gently advance the lower jaw forward to keep the airway open.
  • A 2004 trial by Marklund et al. in the European Respiratory Journal found MADs nearly as effective as CPAP for mild to moderate snoring and sleep apnea.
  • These devices are custom-made for comfort and better long-term adherence.

• Tongue-retaining devices
  • Hold the tongue forward with suction, preventing it from falling back and blocking the airway.
  • Less commonly used due to comfort issues, but can help some people.

The 2015 clinical practice guideline led by Ramar et al. in Sleep recommends oral appliance therapy for patients with primary snoring or mild to moderate OSA who cannot tolerate CPAP.

---

4. Consider Continuous Positive Airway Pressure (CPAP)

CPAP remains the gold standard treatment for moderate to severe OSA, which often causes loud, habitual snoring:

• How CPAP works
  • A mask delivers continuous air pressure, splinting the airway open.
  • Eliminates airway collapse and dramatically reduces snoring.

• When to choose CPAP
  • If you’ve been diagnosed with moderate to severe OSA (apnea-hypopnea index ≥15 events/hour).
  • If oral appliances and lifestyle changes haven’t relieved snoring or daytime sleepiness.

While CPAP machines can be bulky and require acclimation, proper mask fit and pressure settings (titrated by a sleep specialist) lead to the best outcomes.

---

5. Explore Surgical and Other Medical Options

When conservative measures fail or anatomical issues are severe, minor procedures may help:

• Nasal surgery
  • Corrects a deviated septum or reduces nasal turbinate size to improve airflow.

• Radiofrequency ablation (RFA)
  • Shrinks excess tissue in the soft palate with controlled heat.
  • Outpatient procedure with minimal discomfort.

• Uvulopalatopharyngoplasty (UPPP)
  • Removes or tightens excess tissues in the throat.
  • Reserved for select cases due to variable success rates and recovery time.

• Neurostimulation devices
  • Implanted stimulators activate throat muscles during sleep, preventing collapse.
  • For patients with moderate to severe OSA who cannot tolerate CPAP or oral appliances.

Always discuss the risks, benefits, and recovery expectations with an ENT surgeon or sleep specialist before considering surgery.

---

6. When to Seek Medical Advice

Most simple snoring doesn’t require urgent care. However, consult a doctor if you experience:

• Loud, chronic snoring
• Witnessed gasping, choking, or pauses in breathing
• Excessive daytime sleepiness or morning headaches
• High blood pressure, heart disease, or stroke risk

You might consider doing a free, online symptom check to better understand your snoring triggers and next steps.

Always speak to a doctor if you have any red-flag signs or concerns, especially if you suspect sleep apnea. Untreated OSA can increase the risk of cardiovascular disease, diabetes, and daytime accidents.

---

Summary

Stopping snoring often involves a combination of lifestyle adjustments, targeted exercises, and—when needed—medical or dental treatments:

1. Implement healthy habits: weight loss, no late-night alcohol, smoking cessation, side-sleeping, nasal care.
2. Practice oropharyngeal exercises daily to strengthen throat muscles.
3. Try an oral appliance, such as a mandibular advancement device, guided by a qualified dentist.
4. For moderate to severe cases, CPAP remains the most reliable solution.
5. Explore surgical options only after non-invasive treatments have been tried.
6. Monitor symptoms and consult a healthcare professional or sleep specialist for personalized care.

By taking proactive steps and working with your healthcare provider, you can reduce or eliminate snoring, improve sleep quality, and safeguard your long-term health.