How To Stop Snoring While Sick

Being sick absolutely sucks. But snoring while you’re sick? That’s even worse.

Snoring while sick is incredibly common and, in most cases, totally temporary. Whether it’s the flu, a lingering cold, or something in between, your body, including your respiratory system, cannot function at full capacity.

If you’re wondering how to stop snoring while sick, you’re in the right place. In this guide, we’ll break down why it happens and, more importantly, what you can do to sleep more quietly and comfortably.

FYI: It’s not just the stuffy nose.

When you're sick, your airways are (sometimes literally) under attack. From congestion to inflammation to medications, here’s what’s going on:

Nasal congestion from a cold or flu forces you to breathe through your mouth. Mouth breathing increases the chances of snoring because it narrows the airway and dries out your throat — perfect conditions for that rattling sound.

Mucus draining down the back of your throat? Not only is it gross, but it also inflames the soft tissues, making snoring more likely. If you have a chronic post-nasal drip, you are at an increased risk of snoring, especially when sick!

A sore throat and swollen nasal tissues reduce the airflow space. The narrower your airways, the more vibration you’ll get as air tries to squeeze through, and that’s what creates snoring.

Some nighttime remedies, like sedating antihistamines, cough syrups, and sleep aid,s all relax your throat muscles. That relaxation feels good and provides relief from any pain, yet that relaxation can make already swollen airways “collapse” and block up.

Being sick is exhausting. When your body crashes into deeper sleep to recover, your muscles relax more than usual, which can worsen your snoring. It really is a vicious cycle.

There are practical ways to breathe better tonight — even while sick. These simple strategies can reduce snoring while your immune system does its job:

• Elevate your head. Sleeping on an incline reduces swelling in your nasal passages and sinuses. Use an extra pillow or a foam wedge for better drainage and easier breathing.

• Sleep on your side. Back sleeping increases the chance of your tongue and soft palate collapsing into the airway. Side sleeping can help keep airways open and reduce snoring.

• Use a humidifier. Dry air worsens throat and nasal irritation. Moist air soothes inflamed tissues and helps prevent congestion from thickening mucus.

• Try nasal strips or a nasal dilator. These open your nostrils physically, helping to increase your airflow, which is especially helpful if you’re snoring with a cold and are struggling to breathe through your nose.

• Do a sinus massage or steam inhalation before bed. A gentle massage around your nose and cheeks can loosen mucus. Inhaling steam from a hot shower or bowl of hot water can help open nasal passages.

• Use a saline spray or a neti pot rinse. A clean saline rinse can flush out mucus and allergens. It’s a gentle, drug-free way to clear your nose.

• Stay hydrated. When you’re sick, mucus thickens, so drinking more fluids helps thin the mucus, making it easier to breathe and less likely to trigger snoring.

Try a combination of these strategies to get the best results. 

Snoring is just one piece of the sleep-while-sick puzzle. Creating a comfortable, supportive sleep environment can make a big difference, particularly when you are sick. Here are some elite sleep tips that can help you sleep better, even if you aren’t sick.

Your body sleeps best in a cool room, so making sure your sleeping space is just right is important for a good night’s rest. If your own snoring is waking you up, add earplugs or a white noise machine.

These can make your snoring worse by relaxing your muscles and respiratory system, leading to your airways “ collapsing ”, causing snoring. If possible, take medications earlier in the evening and avoid nightcaps, generally and especially while you’re recovering.

Sleeping on your side significantly helps reduce snoring from congestion. Make sure that your pillow(s) are set up in the way you need. No one pillow or setup is one size-fits-all, and not all pillows are created equal. Our Posiform Pillow is crafted to encourage side sleeping and reduce snoring.

A nasal dilator gently expands your nostrils from the inside, helping you breathe more freely through your nose. When you’re all blocked up, opening your airways with a dilator (or external nasal strips if a dilator feels uncomfortable) is ideal for relief from temporary, cold-related snoring.

Your bedtime setup matters, and when you are sick, it is important to find solutions that work for you. Try combining these tips for the best outcome!

Still snoring long after the cold is gone? Here’s what might be going on.

For most people, snoring fades as the cold or flu clears up. But if you’re still keeping your partner up weeks later, something else might be at play.

Sometimes, congestion persists long after other symptoms disappear, which can still cause congestion-related snoring. A saline rinse routine or allergy treatment might help.

Just because you feel better doesn’t always mean everything has completely healed. Inflammation in your sinus and throat can lead to the same induced snoring that your illness caused. Ongoing throat or sinus inflammation may need medical treatment to resolve.

Some people with mild or borderline sleep apnea may experience worsened symptoms after a respiratory illness. If you’re waking up gasping or feeling unrefreshed, it’s worth checking in with your doctor, as it may be some form of sleep apnea.

Illness can expose or worsen underlying snoring issues. If your snoring after a cold lasts more than two or three weeks — or you’re experiencing daytime fatigue, mood changes, or difficulty concentrating, see a healthcare provider for a full evaluation.

Snoring while sick isn’t your fault, and it doesn’t mean you’re suddenly a loud sleeper for life. From congestion to medication to just plain exhaustion, there are plenty of reasons why you’re making more nighttime noise than usual.

A few simple things can make the world change. Elevating your head, sleeping on your side, using nasal aids, and staying hydrated can help you sleep better and recover faster.

You have the information, now make sure you have the right tools! Here at SnoreLessNow, we have excellent snoring solutions, like the Posiform Anti-Snore Pillow and the Airflow Clip Nasal Dilator. Try them today for a better sleep experience, even if you aren’t sick.

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.