Snore No More: The Ultimate Guide to Stop Snoring for your Best Sleep!

Written by: SnoreLessNow



Time to read 7 min

Do you or a loved one snore loudly during sleep? While snoring may seem like a minor issue, it can significantly affect your quality of sleep and overall health. The good news is that there are several ways to reduce or even stop snoring all together.

In this blog post, we'll explore a variety of strategies to help you stop snoring, including lifestyle changes, home remedies, and medical treatments. By the end of this post, you'll have a range of practical and effective solutions to help you get a better night's sleep and wake up feeling refreshed.

asian woman sleeping soundly

Lifestyle Changes to Stop Snoring

Exercise and Weight Loss

By maintaining a healthy weight and engaging in regular exercise, you can significantly reduce or even eliminate snoring. Excess weight can obstruct the airways, leading to snoring, while exercise can help improve muscle tone, reduce inflammation, and manage stress, all of which contribute to better breathing and reduced snoring. Remember, it's not about running marathons or hitting the gym every day. Even simple exercises like walking or yoga can have a profound impact on your overall health and sleep quality. 

Sleep Positioning

Did you know that sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, leading to snoring? Luckily, there are several simple solutions you can try to help keep your airways open and reduce your risk of snoring:

  • Sleep on your side or elevate your head with a pillow to maintain an open airway.
  • Use a body pillow or positional therapy device to help you stay on your side throughout the night.
  • Sew a tennis ball onto the back of your pajamas to help prevent you from rolling onto your back.
  • Elevate your head with a wedge pillow to make it easier to maintain a side-sleeping position.

Avoiding Alcohol and Sedatives

When you consume alcohol or sedatives before bed, the relaxation of the throat and tongue muscles can become more pronounced, exacerbating snoring. This relaxation can cause the airway to become narrower, which in turn makes it more difficult for air to pass through. As the air is forced through this narrowed airway, it causes the surrounding tissues to vibrate, resulting in the snoring sound. The vibration can come from a variety of areas in the airway, including the soft palate, uvula, tonsils, and tongue.  By avoiding these substances before bedtime, you can reduce the likelihood of snoring and enjoy a more restful night's sleep. 

pouring bottled water into a cup

Staying Hydrated to Stop Snoring

Staying hydrated is key to reducing snoring. When you're dehydrated, the secretions in your nose and soft palate become sticky and can make breathing more difficult, increasing your risk of snoring. By drinking enough water and other fluids throughout the day, you can help keep these secretions thin. Experts recommend drinking at least 8 glasses of water per day, but you may need more if you're physically active, live in a hot climate, or have certain medical conditions. In addition to water, you can also get fluids from other sources, such as herbal tea, fruit juice, and soup. Drinking alcohol, on the other hand, can lead to dehydration and exacerbate snoring, so it's best to avoid or limit your intake. By making sure you're drinking enough fluids and avoiding alcohol, you can keep your airways lubricated and reduce your snoring. 

Home Remedies to Stop Snoring

Breathing through the nose during sleep is essential for quality sleep. The nose helps to filter, warm, and humidify the air we breathe, preparing it for the lungs. When the nasal passages are blocked, we are forced to breathe through our mouths, which leads to the entry of dry and cold air into the lungs. This dry air can irritate the throat and cause the soft tissues to vibrate, leading to snoring. Breathing through the nose helps to prevent snoring by ensuring that the airways are adequately lubricated, reducing the likelihood of tissue vibration. It can also help to prevent dry mouth and throat irritation, which can cause discomfort and affect sleep quality. Therefore, by managing nasal congestion and ensuring that you breathe through your nose while sleeping, you can significantly reduce snoring and improve the quality of your sleep. 

blue background pollen flower

Managing Allergies

To reduce snoring and improve sleep, it's important to manage allergies that can lead to nasal congestion. This can be done by avoiding triggers such as dust, pet dander, and pollen, taking antihistamines or nasal decongestants, and using a neti pot or sinus rinse to flush out the sinuses. A neti pot is a small device that is filled with saline solution and used to irrigate the nasal passages, helping to clear out mucus and other irritants that can cause congestion. If your allergies persist, it's important to seek medical advice for a proper diagnosis and treatment plan. 

Nasal Strips and Dilators

Nasal strips and dilators are effective tools for maintaining good nasal airway health during sleep. They work by physically opening up the nasal passages, making it easier to breathe through the nose. They can be helpful for people who have trouble breathing through their nose due to congestion or other issues. Nasal strips are an adhesive bandage that attaches to the outside of the nose, while dilators are small plastic or silicone devices that fit inside the nostrils. SnoreLessNow offers one of the most effective nasal dilators available - check out our product page here.

Humidifiers and Air Purifiers

Air purifiers and humidifiers can help reduce the presence of allergens, pollutants, and other irritants in the air, creating a cleaner and healthier sleeping environment. Humidifiers add moisture to the air, which can alleviate dryness and congestion in the nasal passages and throat, making it easier to breathe. Additionally, optimal humidity levels can prevent the spread of viruses and bacteria, reducing the likelihood of respiratory illnesses. Air purifiers, on the other hand, filter out harmful particles from the air, such as dust, pet dander, and pollen, providing relief for those suffering from allergies or asthma. By combining the use of air purifiers and humidifiers, you can create an ideal sleeping environment that promotes better breathing and overall well-being.

Medical Treatments to Stop Snoring

Lifestyle changes and home remedies may not always be enough, and that's okay. Here are some sure fire ways to stop snoring for good:

Oral Appliances

Custom-fitted oral appliances are a popular choice for those seeking an effective and comfortable solution to snoring. These anti-snoring devices are worn in the mouth during sleep and reposition the jaw and tongue to keep the airway open, preventing snoring. Soon, SnoreLessNow will introduce a revolutionary anti-snore device called SleepGuard-S. Made from soft and flexible medical-grade material, SleepGuard-S can be molded to fit the user's teeth perfectly, providing unmatched comfort. Additionally, it features a patented tensioning band that allows for state-of-the-art customization and flexibility, setting it apart from other oral appliances currently on the market. With SleepGuard-S, users can achieve optimal jaw positioning. Join our mailing list below so we can share with you our product launch date.

Continuous Positive Airway Pressure (CPAP) Therapy

These machines work by delivering a constant flow of pressurized air through a mask that covers the nose and/or mouth, keeping the airway open during sleep. CPAP machines can be highly effective in treating snoring, as they provide a consistent stream of air pressure that helps to prevent the airway from collapsing or becoming obstructed. However, some people may find CPAP machines uncomfortable or difficult to use due to the need to wear a mask and have air pressure flowing continuously. It's important to discuss the potential benefits and drawbacks of using a CPAP machine with a healthcare professional to determine the most appropriate treatment plan for your individual needs. 

Surgery and Other Procedures

Surgical procedures can be an option for individuals who experience severe snoring and have not found relief from other remedies. The type of surgery that is recommended will depend on the individual's specific situation, as well as the underlying cause of the snoring. One type of surgery that may be performed is uvulopalatopharyngoplasty (UPPP), which involves removing excess tissue from the throat to widen the airway. Another type of surgery is genioglossus advancement, which repositions the tongue to prevent it from blocking the airway during sleep. While surgery can be an effective solution for some individuals, it is not without risks and may require a period of recovery. It's important to consult with a otolaryngologist to determine if surgery is an appropriate treatment option for your snoring. 

"Sleep is the golden chain that ties health and our bodies together." - Thomas Dekker


Snoring can be a frustrating problem that affects your sleep and overall health. By making these suggested lifestyle changes, managing allergies and congestion, and seeking medical treatment when necessary, you can improve your sleep and wake up feeling refreshed. It's important to remember that stopping snoring isn't just about getting a better night's sleep. It's also about improving your overall health and quality of life. Download our free printable sleep log to track your progress.

So whether you snore occasionally or chronically, know that by following the practical tips and strategies outlined in this blog post, you can take control of your snoring and get the sleep you deserve. Remember, a good night's sleep is key to living a happier and healthier life.

Editorial Team:

Andres Salazar MD CMD

Andres Salazar, M.D.

Meet Dr. Andres Salazar, a board-certified Family Physician, Geriatrician, and certified Medical Director, leading a dedicated team of sleep consultants. Dr. Salazar and his team are deeply committed to your well-being and stay at the forefront of sleep science research. Their mission is to empower you to achieve your best self through enhanced sleep quality.