12 Solutions To Help You Stop Snoring

If you're a back sleeper, you might be setting yourself up for a noisy night. Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, leading to those less-than-musical vibrations.

Switching to a side-sleeping position is one of the simplest ways to reduce, or in some cases, eliminate, snoring. However, if you've been a back sleeper for years, this change might feel easier said than done.

Propping your body up with a few pillows is a simple and fairly effective way to avoid ending up on your back while sleeping. The problem with this method is that most people like to twist and turn throughout the night. So, whenever you turn over, you'll need to readjust your pillows.

If you’re already struggling with poor sleep, the last thing you need is another issue to fuss over. This is where a single, highly effective solution like our clinically proven Posiform Anti-Snoring Pillow comes in handy.

The Posiform Anti-Snore Pillow combines ergonomic features like a no-roll central ridge, tailored comfort cutouts, and a downward tilt that gently encourages you to sleep on your side while keeping your airway open. 

Researchers put these features to the test in a  study  that examined treatment response and compliance in positional sleep apnea patients using a positioning pillow.

The results were incredible! After one month of using our Posiform Pillow, patients experienced the following:

• Fewer sleep interruptions and apnea-related issues

• Improved breathing and oxygen levels

• Reduced daytime sleepiness

• Enhanced daily functionality

Pretty impressive results, right? But what about comfort? No one wants to give up their favorite pillow for a snoreless night.

Well, the good news is that participants didn't just benefit from the pillow— they loved using it! So much so that compliance and satisfaction scores were sky-high, even six months down the line.

Excess weight can impact snoring because of the extra tissue around the throat. This narrows the airway and negatively impacts airflow.

Now we understand that losing weight is challenging — the idea here isn't to make anyone self-conscious about their body. But, if you struggle to stop snoring and/or struggle with obstructive sleep apnea (OSA) because of your weight, losing just  5-10%  of your body weight may improve or even resolve your snoring issues.

If you want to lose weight and don't know how to start, focus on sustainable, healthy habits, such as:

• Reducing your caloric intake

• Eating smaller portions

• Consuming nutrient-dense foods

• Engaging in regular exercise

Start small — don't set unrealistic goals for yourself. Incorporate more fruits, vegetables, lean proteins, and whole grains into your meals, and try to get moving in a way that feels good to you, whether that's walking, swimming, or hitting the gym.

Maintaining a balanced weight will not only reduce your snoring but also improve your overall health. You'll feel better, have more energy, and, most importantly, sleep better. 

It might sound counter-intuitive, but being overtired can worsen your snoring.

When you're exhausted, your muscles, including the ones in your throat, relax. This relaxation narrows your airway, interferes with proper airflow, and causes snoring.

So, what's the solution? Prioritize a healthy sleep schedule that focuses on sleep duration and regularity.

Sleep duration involves the amount of time you spend sleeping. Figuring out how much sleep you need is relatively straightforward. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults require  7-9 hours of sleep each night.

Sleep regularity involves the times that you fall asleep and wake up. People tend to be more concerned with duration than regularity. However, new research shows that sleep regularity is a stronger predictor of health than sleep duration.

In addition to sleep duration and regularity, consider other elements of sleep hygiene like your environment and habits. Ask yourself questions like:

• Is my room dark and quiet enough?

• Do I have a comfortable mattress and pillows?

• Am I looking at my phone or other screens before I head to bed?

All of these factors play into how well-rested you feel and, in turn, how likely you are to snore.

After a long day, that nightcap or sleeping pill might seem like a good idea, but if you're struggling with snoring, it's worth reconsidering.

Drinking alcohol or taking sedatives relaxes the muscles in your throat more than usual, making it easier for your airway to collapse and cause snoring.

Alcohol, in particular, has a long record of research showing how it  worsens  snoring and sleep apnea and  negatively impacts  REM sleep. This doesn't mean you have to give up your favorite evening drink entirely, but cutting back or choosing to have it earlier — ideally, 3 to 4 hours before you go to sleep — in the evening can make a difference.

If you struggle to give up sedatives, consider alternative ways to unwind, like reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These methods take a little more dedication than popping a pill, but a snore-free night will make it worthwhile.

If you've attempted a few lifestyle changes and still can’t stop snoring, you might need to bite the bullet and invest in a mandibular advancement device (MAD).

MADs, also known as sleep apnea mouthguards, mandibular advancement splints, or oral airway dilators, aim to increase the size of the upper airway by gently pulling your lower jaw (mandible) and tongue forward.  Studies suggest  this repositioning may improve snoring in users with mild to moderate OSA.

Nowadays, you'll find plenty of these oral devices on the market, ranging from cheap and basic over-the-counter options to expensive, custom-fitted mouthguards supplied by dentists.

But very few MADs (if any) match our clinically proven  Somnofit-S Anti-Snore Mouth Guard+ .

Our best-selling Swiss Somnofit-S Anti-Snore Mouth Guard+ combines a customizable fit, sleek design, and high-quality finish to create a mouth guard that is more comfortable, flexible, and discreet than similar anti-snoring devices on the market. 

Much like our Posiform Pillow, the Somnofit-S was put to the test in a clinical trial.

The sleep study examined the effects of mandibular advancement therapy in 30 patients with Obstructive Sleep Apnea/Hypopnea Syndrome (OSAHS).

The Somnofit-S mouthguard proved to be a resounded success, with patients experiencing:

• Significantly reduced snoring

• Improved oxygen levels

• Less daytime sleepiness

While the Somnofit-S has proven effective, it’s important to note that the underlying cause of OSA is not always treatable with a MAD. For this reason, we advise undergoing a thorough medical evaluation with a registered healthcare professional before pursuing any form of treatment for snoring.

Tongue stabilizing devices (TSDs) can be just as effective as MADs, though they aren't quite as popular.

A TSD, or tongue-retaining device, is an oral appliance that uses a suction bulb to pull your tongue forward and hold it in place. This stops snoring in its tracks and even treats OSA.

Some people may have teeth that aren't strong enough to accommodate a MAD. In these cases, a TSD makes for a great alternative.

A blocked nose can disrupt even the heaviest sleepers. And while your noisy nose knows no bounds, your partner's patience certainly does.

So, if nasal congestion or a narrow nasal passage is causing your snoring, you may need to wear a nasal strip or dilator.

Nasal strips are adhesive, bandage-like strips that you place across the bridge of your nose. They work by gently pulling your nostrils open, increasing airflow, and reducing the resistance that can lead to snoring.

On the other hand, nasal dilators, like our  FDA-registered Airflow Clip Nasal Dilator , are small, minimally invasive devices that fit comfortably inside your nostrils, gently expanding them to improve airflow and stop snoring.

Our Airflow Clip Nasal Dilator is particularly effective for: 

• Snoring

• Congestion

• Deviated septums

• Allergies

The success of this tried-and-tested nasal dilator is all thanks to its innovative patented design and customizable fit.

As a bonus, it also works seamlessly with our other anti-snoring solutions!

A CPAP machine is often the go-to treatment for people with obstructive sleep apnea, a condition in which the airway becomes partially or completely blocked during sleep.

These machines deliver a continuous stream of air through a mask you wear over your nose or mouth. This pressurized air prevents your airway from collapsing so that you can breathe and sleep uninterrupted.

While wearing a mask at night may not be very comfortable, CPAP machines can be incredibly beneficial, especially if you struggle with moderate to severe OSA.

A systematic  review , meta-analysis, and assessment by the American Academy of Sleep Medicine found that CPAP treatment significantly improves the following aspects of people's lives who struggle with OSA:

• Disease severity

• Sleepiness

• Blood pressure

• Motor vehicle accidents

• Sleep-related quality of life

Allergies are often one of the sneakiest culprits behind snoring.

When allergies act up, your nasal passages become inflamed and congested, making it harder to breathe through your nose. As a result, you often end up breathing through your mouth while you sleep, which increases the likelihood of snoring.

If you or your partner start snoring around allergy season — or when you encounter specific triggers like dust, pet dander, or pollen — it's worth taking steps to manage your allergies more effectively.

Here are five strategies that can help you address ongoing allergies:

• Sleep with a hypoallergenic pillow: Our  Silversafe Pillow is an excellent anti-snoring solution for allergy sufferers. This luxury memory foam pillow contains antimicrobial silver fibers that defend against allergens and bacteria, reducing congestion and promoting quality, snore-free sleep. 

• Keep up with household cleaning: Get into a habit of deep-cleaning your home, including any furry friends you may have. You may also want to keep your windows closed as much as possible during high pollen seasons.

• Look into air quality: Consider using an air purifier to reduce allergens, pollutants, and even humidity levels in your home.

• Use allergy medications : Over-the-counter and prescription antihistamines, nasal sprays, or decongestants can help reduce inflammation and congestion in your nasal passages, making it easier to breathe through your nose at night.

• Consider immunotherapy: If your allergies are severe or don't respond well to over-the-counter treatments, you might want to talk to an allergist about allergy shots, a form of immunotherapy. This treatment involves gradually exposing your body to small amounts of the allergen, which helps build up your tolerance over time.

Tongue stabilizing devices (TSDs) can be just as effective as MADs, though they aren't quite as popular.

A TSD, or tongue-retaining device, is an oral appliance that uses a suction bulb to pull your tongue forward and hold it in place. This stops snoring in its tracks and even treats OSA.

Some people may have teeth that aren't strong enough to accommodate a MAD. In these cases, a TSD makes for a great alternative.

Sometimes, snoring is linked to structural issues in your nose, such as a deviated septum or enlarged turbinates. 

A deviated septum occurs when the thin wall that divides your nasal passages is off-center or deviates to one side, making one nasal passage smaller than the other. Procedures like a septoplasty can straighten a deviated septum and reduce any narrowing of the nasal passages.

But if surgery is out of the question for you, many of our customers with deviated septums swear by our  Airflow Clip Nasal Dilator.

Turbinates, on the other hand, are tiny structures inside your nose that help clean and moisten the air you breathe before it goes into your lungs. They are made of bone, covered by soft tissue and a layer of mucus. 

These turbinates can become swollen and inflamed when you have allergies, irritation, or an infection, blocking your nose. 

Depending on the severity of the swelling, treatment for enlarged turbinates can range from a simple saline nasal spray to invasive turbinate reduction surgery, both of which aim to decrease the size of the turbinates.

If you've tried lifestyle changes, over-the-counter remedies, and even more costly anti-snoring solutions without success, it might be time to explore specialized medical treatments.

While snoring is often manageable with simpler methods, sometimes a more targeted medical approach is necessary — especially if your snoring is tied to a more serious condition like OSA.

Let's take a closer look at some of the most common medical treatments available.

Radiofrequency Ablation (RFA) is a less invasive procedure that uses targeted radiofrequency energy to shrink and stiffen tissues in your throat, such as the soft palate or base of the tongue. By reducing the size of these tissues, RFA opens up your airway and reduces snoring.

If you struggle with snoring caused by OSA, RFA could be an effective anti-snoring solution. Research shows that RFA significantly reduces apneic events and daytime sleepiness in people with mild to moderate OSA.

Palatal implants, also known as the pillar procedure, involve inserting small, stiff implants into the soft palate to help prevent it from collapsing and causing snoring.

The implants add structural support to your soft palate, reducing its ability to vibrate as air passes through your throat.

This minimally invasive procedure is usually done under local anesthesia and is effective if you have mild to moderate sleep apnea.

Another option is uvulopalatopharyngoplasty — try saying that out loud ten times in a row!

Also known as UPPP, uvulopalatopharyngoplasty is a surgical procedure that involves removing excess tissue from the throat, including parts of the soft palate, uvula, and sometimes the tonsils. This widens your airway and helps you stop snoring.

Snoring isn't always a quick fix, but that doesn't mean it has to be a permanent fixture in your life.

Key Takeaways:

1. Make adjustments:  Sometimes, all that's needed are simple lifestyle adjustments. Working on your sleep hygiene, weight management, and sleeping posture are good places to start.

2. Invest in your sleep:  Clinically proven mouthguards, nasal dilators, and positional sleeping pillows like those found in  our range of SnoreLessNow products  are incredibly beneficial anti-snoring solutions that can help you put the snore to bed for good.

3. Consider medical treatment:  In more severe cases, exploring specialized medical treatments like CPAP therapy and other surgical procedures may be necessary.
   
   

If you're still unsure where to start, consider reaching out to a healthcare professional. They can tailor a treatment plan that best suits your needs so you can stop snoring and significantly improve your sleep quality.