Snoring is one of those issues that many people laugh off until it becomes a serious problem. While it might seem harmless, persistent or loud snoring can interfere with sleep quality, cause friction between partners, and, in some cases, indicate an underlying health issue like obstructive sleep apnoea. If you or someone you love snores regularly, it’s worth learning how to fix snoring effectively.
This guide explores why snoring occurs, when it becomes a problem, and the best ways to treat snoring using medically backed strategies, lifestyle changes, and tools.
Why Do People Snore?
Snoring happens when airflow is partially blocked during sleep, causing the tissues in the upper airway to vibrate. This vibration results in the familiar snoring sound. While occasional snoring is common, chronic snoring may signal something more serious.
Several anatomical and lifestyle-related factors contribute to snoring:
- Relaxed throat muscles
- A long soft palate or uvula
- Nasal congestion or a deviated septum
- Weight gain and poor muscle tone
- Sleeping on your back
- Drinking alcohol before bed
- Smoking
The first step in treating snoring and improving sleep quality is to determine the underlying cause.
Is Snoring Always a Problem?
Not necessarily. Snoring that happens infrequently and doesn’t disturb you or your partner’s sleep might not require treatment. However, if you snore loudly and frequently or if you notice other symptoms like constant daytime drowsiness, morning headaches, or difficulty concentrating, it may point to sleep disorders like sleep apnoea.
Obstructive sleep apnoea (OSA), in particular, is a significant condition in which the airway gets repeatedly obstructed throughout the night, reducing oxygen flow to the body. Not only does this interrupt sleep, but it may also contribute to chronic health problems like hypertension, cardiovascular disease, and stroke.
Lifestyle Changes to Reduce Snoring
Before turning to medical devices or surgery, consider making simple lifestyle adjustments that may help you stop snoring naturally.
1. Lose Weight if Needed
Carrying extra fat in the neck and throat region can compress the airway, increasing the risk of it collapsing while you sleep. Losing even a modest amount of weight may noticeably lessen snoring. Achieving a stable, healthy weight through good nutrition and consistent physical activity is often the most effective long-term strategy.
2. Avoid Alcohol Before Bed
Drinking alcohol relaxes the muscles of the throat and reduces your natural sleep defences, increasing the likelihood that the soft palate and uvula will vibrate. Avoid alcohol for at least two hours before sleeping to reduce this effect.
3. Quit Smoking
Tobacco smoke inflames the throat and nasal tissues, which can cause swelling and restrict airflow. Quitting smoking can reduce inflammation and improve airflow, which in turn helps prevent snoring.
4. Improve Sleep Hygiene
Going to bed and waking up at the same time each day helps ensure you get enough sleep. Sleep deprivation can lead to deeper sleep stages where muscles relax excessively, another contributor to snoring.
Adjusting Your Sleeping Position
The way you sleep has a big impact on snoring. When you sleep on your back, your tongue and soft palate may fall backward, partially blocking the airway. Simply switching positions can make a significant difference.
1. Sleep on Your Side
1. Sleep on Your SideLying on your side keeps the airway more open and lowers the likelihood of tissue vibrations that cause snoring. Using a body pillow can assist in staying in a side-sleeping position for the duration of the night.
2. Elevate Your Head
Raising the head of your bed or using a thicker pillow can stop the tongue from falling back and reduce snoring. However, make sure your neck remains in a neutral position to avoid strain.
Nasal and Oral Solutions
If your snoring originates from the nose or soft palate, there are over-the-counter and professional solutions that may help.
1. Nasal Strips and Nasal Sprays
Nasal strips work by adhering to the outside of the nose and physically widening the nasal passages to improve airflow. They’re especially effective if nasal congestion or a stuffy nose is the main cause of your snoring.
Saline sprays and decongestants may also help to reduce snoring caused by allergies or colds. However, these should not be used long-term without a doctor’s advice.
2. Oral Appliances and Mouth Guards
A dentist may recommend an oral appliance, similar to a mouth guard, that repositions the lower jaw and tongue to keep the airway open. These devices are particularly helpful for people with mild to moderate sleep-related breathing disorders and are often used as an alternative to more invasive treatments.
Medical Treatments and When to Seek Help
If snoring continues despite lifestyle changes, or if symptoms such as choking during sleep, extreme fatigue, or irritability occur, further evaluation may be needed to determine the underlying cause. Persistent or loud snoring is frequently a sign of an underlying sleep disorder that should be properly diagnosed and treated.
1. Visit a Sleep Centre
A sleep centre can conduct a full assessment, often involving an overnight sleep study, to determine if you have sleep apnoea or other disorders. This is essential for ruling out serious conditions.
2. Positive Airway Pressure Devices
Positive airway pressure (PAP) therapy is the standard treatment for moderate to severe cases of obstructive sleep apnoea. A machine gently forces air through a mask to keep the airway open during sleep. The most widely known form is CPAP (Continuous Positive Airway Pressure).
While it may take time to adjust to using a machine at night, it’s one of the most effective ways to treat snoring linked to airway obstruction.
Surgical Options
When all else fails, surgical procedures may be considered, especially if anatomical issues like a deviated septum or an overly long soft palate are contributing to the problem.
Common surgical procedures include:
- Uvulopalatopharyngoplasty (UPPP): Removes excess tissue from the throat to widen the airway.
- Septoplasty: Straightens a deviated septum to improve nasal airflow.
- Radiofrequency tissue ablation: Reduces the size of tissues contributing to snoring.
- Implants or stiffening techniques: Used to support the roof of your mouth and limit vibration.
Surgical options are typically reserved for cases that don’t respond to other treatments and should be carefully evaluated through an appropriate medical referral
Consider Your Bed Partner
One of the most overlooked aspects of snoring is its effect on others. A bed partner of someone who snores loudly often struggles with disrupted sleep, irritability, and even morning headaches. Relationships can be affected when snoring is left untreated. Taking steps to treat snoring isn’t just about improving your own sleep. It’s also an act of care for those around you.
Putting It All Together: A Personalised Plan
Here’s a quick summary of actions that may help you stop snoring:
The key to reducing snoring or stopping it entirely lies in finding what works for you. For some, simply changing their sleeping position or aiming to lose weight may be enough. For others, the solution involves addressing sleep disorders or using an oral appliance prescribed by a dentist.
Here’s how the different strategies fit into your journey to help you stop snoring:
If your issue is weight-related, then weight loss, maintaining a stable, healthy weight and avoiding additional weight gain should be a key focus. If you consume alcohol, steering clear of it before bedtime can help prevent excessive throat muscle relaxation. For smokers, the best move is to quit smoking, which improves airflow by reducing inflammation.
If you’re a back sleeper, changing your sleep position by using a body pillow to sleep on your side can help. For nasal issues, nasal strips, sprays, and managing nasal congestion or a stuffy nose can clear your nasal passage and improve your breathing.
Finally, if snoring persists, further assessment may be required to identify any underlying sleep-related breathing disorders and determine whether treatments such as positive airway pressure or surgery are appropriate.
By tailoring your approach to your specific situation, you can take real steps to prevent snoring, enhance your sleep quality, and work toward a more peaceful, good night’s sleep.
Final Thoughts
Snoring isn’t just an annoyance. It may signal more serious health conditions or contribute to disrupted sleep for both you and those around you. With a range of solutions available, from lifestyle changes and oral appliances to advanced treatments for sleep apnoea, there are many ways to treat snoring effectively.
If you’re concerned about snoring or want to finally enjoy a restful night without disruptions, book a consultation with us at Melton Smiles or call (03) 9743 7375. Our team can help you find the right solution, whether it’s identifying a sleep disorder, recommending lifestyle changes, or exploring treatment options tailored to your needs.
Note: Any surgical or invasive procedure carries risks. Before proceeding, you should seek a second opinion from an appropriately qualified health practitioner.
Resources
Stanborough, R. J. (2024). ‘What’s a CPAP Machine, and How Does It Work?’. Healthline, 1 October. San Francisco, CA: Healthline Media. https://www.healthline.com/health/what-is-a-cpap-machine
WebMD Editorial Contributors. (2025). ‘Sleep Apnea Symptoms’. WebMD, 14 January. New York, NY: WebMD LLC. https://www.webmd.com/sleep-disorders/sleep-apnea/symptoms-of-sleep-apnea
WebMD Editorial Contributors. (2024). ‘Snoring’. WebMD, 20 February. New York, NY: WebMD LLC. https://www.webmd.com/sleep-disorders/sleep-apnea/snoring