How to Stop Snoring: 7 Tips and Devices to Try
Key takeaways:
Snoring is a common cause of interrupted sleep. It can be bothersome for the persons nearby.
Different medical conditions increase the risk of snoring, including obesity and obstructive sleep apnea (OSA).
Lifestyle changes can improve snoring for many people. But some causes or conditions need the help of a device, like a continuous positive airway pressure (CPAP) machine.
No one likes to have their sleep disrupted. But for people who snore or sleep near someone who snores, sleep interruptions can become commonplace. If you’re one of the many adults who snore, you (or your sleeping partner) may be looking for how to stop snoring and wondering whether different snoring devices can help.
What causes snoring?
Snoring is common. About 4 in 10 adults snore. In general, snoring is caused by the vibration of soft tissues that obstruct (block) the throat during sleep. Many things can cause you to snore. And it’s important to figure out why you snore. That’s because the treatment depends on the cause.
Here are the most common causes of snoring:
Obstructive sleep apnea (OSA): OSA is a sleep-related breathing disorder where the airway is blocked and breathing stops during sleep. These episodes recur throughout the night and can lead to low oxygen levels and interrupted sleep.
Obesity: Excess body weight can lead to health complications. The pressure of the extra body weight on the airway can cause narrowing that can lead to snoring.
Nasal septum deviation: A deviated septum is a defect in the structure of your nose that can complicate breathing.
Nasal congestion: When your nasal airways are blocked or congested, you’re more likely to breathe through your nose and snore. This can happen when you have an infection or allergies.
Sleeping position: Sleeping on your back narrows your airway and can worsen snoring.
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How to stop snoring: Four tips
1. Lose excess weight
If you have excess weight and snore, weight loss may help lessen your snoring. This seems to be especially true if you have excess weight and OSA is the cause of your snoring.
But if you have a body mass index (BMI) that’s not in the overweight or obese categories, then losing weight is unlikely to help with your snoring.
2. Limit alcohol and hypnotics at night
Drinking alcohol or taking prescription or over-the-counter (OTC) sleep medication at night can contribute to snoring. Alcohol and sleeping pills relax the throat muscles around your airway, making it more likely to collapse during sleep. Alcohol and sleep medications may help you feel sleepier. But, ironically, both can worsen the quality of your sleep.
If you’re having trouble with falling asleep or staying asleep, consider sticking to a daily sleep routine and removing any electronics from your sleep space. There are sleep hygiene strategies you can follow to get a better night’s sleep.
3. Try a steroid nasal spray
Nasal congestion causes swelling of the tissues in the nasal passageways. This makes those airways narrow, which leads to mouth breathing and snoring. Nasal steroid sprays can help relieve nasal congestion and make it easier to breathe through your nose when you sleep. Your snoring will likely get better when you rely less on mouth breathing.
Here are some OTC steroid nasal sprays to consider:
Budesonide (Rhinocort)
Fluticasone (Flonase)
Triamcinolone (Nasacort)
Common causes of snoring: To figure out how to stop snoring, you’ll want to figure out why you snore in the first place. Learn what causes snoring.
Does your partner snore? Check out these tips for how to sleep next to someone who snores.
Sleeping better with sleep apnea: Sleep apnea is a common cause of snoring. These tips can help you get quality rest.
4. Avoid sleeping on your back
Sleeping on your back shrinks your airway, sometimes by as much as 30%. When you lie down, the weight of your neck, chest, and abdominal tissues increase pressure on the throat. And this can cause turbulent airflow, or snoring.
If you tend to sleep on your back, try turning on your side when you sleep. Sleeping on your side can decrease sleep interruptions by up to 50%.
Three devices to help you stop snoring
Already worked through the recommendations above and still looking for a solution to your snoring? Here are three devices that may help stop or prevent your snoring.
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1. Nasal dilators and nasal strips
If your nasal passages are blocked and a nasal spray hasn’t worked, sometimes declogging them can solve the issue. Nasal dilators can do this for you. Nasal dilators are devices you place inside your nostrils or outside your nose (it depends on the type).
External nasal dilators, like Breathe Right Nasal Strips, are more commonly recommended in the U.S. These OTC products improve nasal breathing and are more useful if your snoring isn’t related to OSA.
2. Oral appliances
Dentists can make custom oral appliances that fit specifically for you. They focus on your mouth, rather than your nose. Such a device can increase your upper airway size during sleep. They work by changing the position of your jaw, soft palate, and tongue to maximize the space in your mouth.
Like nasal dilators, oral appliances are more effective if your snoring isn’t due to OSA. These devices take a bit more work to get: You’ll need to find a dental specialist who can measure your mouth and find the right device for you.
3. CPAP machine
If your snoring is caused by OSA, a continuous positive airway pressure (CPAP) machine is your best bet for improving your sleep and snoring. CPAP machines work by pushing a constant flow of air into your airway, nose, or mouth (it depends on the model). You use it overnight to keep your airways from collapsing with sleep.
A CPAP machine also reduces the pressure that OSA places on your heart. And it may reduce the risk of long-term health complications associated with OSA. The research in this area is ongoing.
Talk with your primary healthcare provider or sleep specialist about whether a CPAP machine might be an option for you. They may recommend that you do a sleep study to better understand what’s affecting your sleep.
While it can take some time to get used to a CPAP machine, many people experience better sleep.
Surgery for sleep apnea
There are also surgical treatments to consider for people with moderate to severe OSA. Your care team may suggest surgery if other treatments haven’t worked. They can help you figure out if sleep apnea surgery is right for you. A newer option is upper-airway stimulation, such as the Inspire implant. The costs of sleep apnea surgery will depend on your insurance and the specific surgery.
Frequently asked questions
Snoring is common in both men and women. And the causes of snoring are generally the same. But men are more likely than women to have OSA — up to a certain age. After menopause, rates of OSA are similar.
Back sleeping is more likely to lead to snoring. That’s because the force of gravity puts pressure on your relaxed throat muscles, which can block airflow. On the other hand, side sleeping can help prevent or lessen snoring.
External nasal dilators, or nasal strips, may help with snoring. You apply these strips, or patches, on the outside of your nose to help open your nostrils.
The bottom line
Snoring is a nuisance that can negatively affect your sleep. A healthcare professional can help you figure out the cause of your snoring. Once you figure out the most likely cause, a solution and a good night’s sleep might not be far off.
Lifestyle changes can help, like sleeping on your side instead of your back and avoiding alcohol at night. If these don't work, you can work with your healthcare team to try an anti-snoring device.
Why trust our experts?
References
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