How To Stop Snoring: The Ultimate Guide to Snoring Solutions

Before you spend a cent, it’s worth looking at the lifestyle factors that might be feeding your snoring. These won’t fix every case, but they’re free, they’re good for you regardless, and for some people, they can improve your snoring drastically. 

We know this one’s loaded. Nobody wants to hear “lose weight” as health advice, and we’re not here to lecture. 

But the reality is that excess tissue around the neck and throat can narrow the airway, and research suggests that even a modest five to 10 percent reduction in body weight can improve snoring in people where weight is a contributing factor.

If this feels like a mountain, start with a molehill. One more walk a week. One less takeout meal. Sustainable progress beats a crash diet every time — and your sleep will improve long before the scale budges.

We do want to point out, though, that thin people snore too. And regardless of whether you’re able to lose weight or not, you deserve relief from snoring — which is why other snoring solutions can help you if weight loss is tricky.

Learn more in our article: Can Gaining Weight Cause Snoring? Here’s What You Need to Know

We get it — that nightcap feels earned after a long day. But studies show that alcohol worsens both snoring and sleep apnea, and negatively impacts REM sleep, the phase your brain needs most.

This happens because alcohol and sedatives over-relax the muscles in your throat, making it easier for the airway to collapse during sleep. 

You don’t have to go dry. Just try finishing your last drink three to four hours before bed. That buffer alone can make a surprising difference.

Read more: How to Stop Snoring After Drinking: 5 Proven Tips for Better Sleep

Here’s an ironic one: being overtired makes you snore more. When you’re exhausted, your throat muscles relax more deeply than usual, narrowing the airway. 

The American Academy of Sleep Medicine recommends seven to nine hours of sleep per night for adults. 

Often, getting good sleep starts with good sleep hygiene principles:

• Keep your room dark and cool 

• Ditch the screens in the hour before bed

• Avoid caffeine or heavy meals a few hours before bedtime

• Exercise during the day to promote better sleep at night

• Make your room cozy and comfy
  
  

If you struggle to fall asleep, consider hacks like cognitive shuffling or trying anxiety-reducing bedtime routines. 

For some supplemental support, our guide to over-the-counter sleep aids breaks down what works and what doesn’t.

If you smoke and snore, you probably already know this is coming. 

Smoking irritates and inflames the tissues in your nose and throat, increasing airway resistance and making snoring worse. It’s also just bad for your overall health.

Quitting is one of the most impactful things you can do for your snoring — and about a thousand other things.

We also know that quitting is genuinely, brutally hard. If you’ve tried and struggled, that’s not a character flaw. Nicotine is addictive, and shaking off any addiction is tough. 

Talk to your doctor about support options. Every attempt counts, even the ones that don’t stick.

Nasal congestion — from allergies, sinusitis, or a cold — forces mouth breathing at night, which cranks up snoring. 

You could try:

• Nasal dilators

• Saline (saltwater) rinses

• Medicated nasal spray

• Humidifiers or vaporizers

• Hypoallergenic bedding

• An air purifier 
  
  

Check out our guides on How To Stop Snoring While Sick and Allergies, Hay Fever, and Snoring.

This one surprises people, but the science is genuinely compelling. Oropharyngeal exercises — targeted exercises for the tongue, soft palate, and throat muscles — can strengthen the tissues that collapse during sleep and cause snoring.

A systematic review found that myofunctional therapy reduced snoring intensity by 51 percent. As little as 10 to 15 minutes a day has been shown to decrease snoring. 

Here are four tongue exercises to try:

• Tongue push-ups: Press your tongue firmly against the roof of your mouth and hold for 10 seconds. Repeat 10 times.

• Tongue slide: Slide the tip of your tongue backward along the roof of your mouth as far as it will go. Repeat 10 times.

• Vowel repetition: Say each vowel (A–E–I–O–U) out loud, exaggerating mouth movements. Three minutes, every day.

• Cheek press: Hook your finger inside your cheek and press outward while resisting with your cheek muscle. 10 reps per side.
  
  

These won’t produce overnight results, but give it a few weeks and you may notice a real difference — especially if your snoring originates from the throat.

This is a biggie: back sleeping is one of the most common snoring triggers out there. When you lie on your back, gravity pulls your tongue and soft palate toward the back of your throat, partially blocking the airway. 

The best sleep position for snoring? Side-sleeping. 

This sounds simple, but anyone who’s tried to force a position change knows it’s easier said than done. Here are some ways to make it easier.

An anti-snoring pillow makes side-sleeping easier and more comfortable. 

These aren’t regular pillows, but ones that are specifically designed to encourage you to sleep on your side. Some anti-snore pillows are better than others, though, so be sure to shop around before you make a purchase.

Our Posiform Anti-Snore Pillow uses a central ridge and ergonomic cutouts to gently keep you on your side all night. A clinical study published in Sleep and Breathing found that participants using the Posiform experienced fewer breathing disruptions, reduced snoring, and better daytime energy — with high compliance even six months later.

A vibrating therapy belt takes a more active approach to positional therapy. 

Anti-snoring belts, also known as positional therapy belts, encourage you to sleep on your side. Some have a bump at the back, which makes it physically uncomfortable to back-sleep. Others vibrate gently when you’re on your back, encouraging you to lie on your side. 

The Posiform Anti-Snoring Belt uses an electronic sensor to detect when you’re on your back and emits a gentle vibration to prompt you to roll — without fully waking you.

If side sleeping genuinely isn’t an option, elevating the head of your bed by about four inches can help keep the airway more open. 

An adjustable bed frame or a wedge pillow are the simplest ways to do this. It’s not as effective as side sleeping, but it’s better than lying flat on your back.

When habits and positional changes aren’t enough, anti-snoring devices target the mechanical causes of snoring more directly. 

Here’s a quick list of the most popular anti-snoring devices:

• Mandibular advancement devices (MADs) 

• Nasal dilators 

• Anti-snore pillows 

• Positional therapy belts 

• Tongue-retaining devices (TRDs) 

• Nasal strips 

• Mouth tape 

• Chin straps 

• Snoring sprays 
  
  

Not all of these are equally effective. In fact, some are a waste of money and time. So let’s break down which ones have the best evidence behind them — and which ones are less likely to work. 

Also known as anti-snore mouth guards, mandibular advancement devices (MADs) are the most widely studied and effective OTC snoring solution. They hold the lower jaw slightly forward, pulling the tongue and soft tissues away from the airway. 

A systematic review found that MADs improved outcomes in all reported patient populations, including primary snorers. 

When choosing one, look for adjustable advancement, medical-grade materials, and a custom-molded fit.

The Somnofit-S Anti-Snore Mouth Guard+ is made from Swiss biomedical polymer, features a patented adjustment band, and is slim enough to talk and drink water while wearing. 

For the clinical data behind it, check out our Somnofit-S study breakdown. 

Nasal dilators are the go-to for nasal snoring. Internal dilators physically hold the nostrils open from the inside, providing more consistent airflow than external adhesive strips. We’ve compared the two approaches in our nasal dilator vs. nasal strips guide.

If you’re looking for the best nasal dilator for snoring, our Airflow Clip Nasal Dilator is reusable and engineered to increase airflow by up to 40 percent. 

As mentioned above, side-sleeping can be a game changer for snorers. Anti-snore pillows and positional therapy belts are both excellent ways to improve your sleep position. 

Because snoring often has more than one cause, a combination approach can outperform any single device. 

Pairing a MAD (for throat snoring) with a nasal dilator (for congestion) and a positional pillow (for back sleeping) covers the three major triggers. 

That’s the thinking behind the Snore No More Bundle, a set that offers customers $100 off our three bestselling devices. 

The devices below have thinner evidence or trade-offs that make them less of a first choice. If nothing else is working for you, though, they may be worth a try.

• Tongue-retaining devices (TRDs) use suction to hold the tongue forward. They can be useful, but they’re generally less comfortable and less well-studied than MADs.

• Nasal strips are relatively cheap, but they’re less effective than internal dilators. The adhesive can also irritate sensitive skin or peel off if you have oily skin. They’re fine as a first experiment, but most people graduate to a dilator for long-term use.

• Mouth tape keeps your lips sealed to encourage nasal breathing while you sleep. However, mouth tape is not safe for people with nasal congestion or sleep apnea — if your nose is blocked and your mouth is taped, you’re in trouble. Rather opt for a nasal dilator to improve your breathing. For a detailed look, see our mouth tape vs. nasal dilator comparison.

• Chin straps hold the jaw shut to discourage mouth breathing. Like mouth tape, they’re a mouth-closing solution, not an airway-opening one. Clinical evidence for chin straps alone is thin.

• Snoring sprays aim to lubricate the throat, but the effects are often temporary and evidence is limited. They’re usually not harmful, but they’re rarely a long-term solution. We’ve broken this down in our article on whether snoring sprays actually work.

• Neck braces and cervical collars have been explored as a way to stabilize the jaw and neck position during sleep. However, the evidence is very limited and most people find them far too uncomfortable for nightly use. 
  
  

We say this not to discourage you from trying these solutions, but to help you save time and money as you try to fix your snoring.

Continuous positive airway pressure (CPAP) is the gold standard for obstructive sleep apnea. It delivers a steady stream of pressurized air through a mask, keeping the airway open throughout the night. It’s highly effective.

However, research suggests roughly half of people prescribed CPAP therapy don’t stick with it. This is often because a CPAP mask can feel uncomfortable and anxiety-inducing. The machine itself is noisy and bulky, too. 

Despite this, it’s definitely worth trying a CPAP if you’ve been prescribed one. It may take you some time to get used to, but this could be well worth the effort. 

Some people find that combining CPAP with an OTC device — like a MAD or positional pillow — improves comfort. Speak with your doctor if you’re struggling to use your CPAP every night. 

For a deeper dive, see our MAD vs. CPAP comparison and our guide to CPAP alternatives.

Surgery is typically a last resort, reserved for cases where structural issues like deviated septums are the root cause and other treatments haven’t worked. 

Here are the most common surgeries to reduce snoring:

• Septoplasty — Corrects a deviated septum to improve nasal airflow. One of the more straightforward surgical options for nasal snoring.

• Uvulopalatopharyngoplasty (UPPP) — Removes excess tissue from the throat to widen the airway. Recovery can be rough, and long-term results are mixed.

• Radiofrequency ablation (RFA) — Uses low-intensity radio waves to shrink tissue in the soft palate or tongue base. Less invasive than UPPP.

• Palatal implants (Pillar procedure) — Small polyester rods are inserted into the soft palate to stiffen it and reduce vibration.

If you’re at this point, you’ll need to discuss your options with an ENT specialist or sleep medicine physician. 

Surgery can be effective for the right candidates, but medical professionals may advise you to try less invasive options first.

The best snoring solution is the one that matches the cause of your snoring — and the one you’ll actually use night after night. 

1. Start with the basics, like healthier habits, good sleep hygiene, and a side-sleeping position. 

2. If those aren’t enough, step up to targeted snoring solutions like mouth guards or nasal dilators. 

3. For severe cases, CPAP and surgical options may be appropriate — but seek professional guidance.

Here’s what we’d encourage: don’t wait for the perfect solution. Start somewhere. Try one thing this week. Track it. Adjust. Snoring is rarely fixed by a single product or a single change — but it is fixable. And solving it improves everything from your energy to your heart health to your relationship.

Ready to get going? Explore our full range of snoring solutions or take a deeper dive into the dangers of snoring to understand why this is worth solving now — not later.

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.