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To stop snoring, adopt lifestyle changes such as sleeping on your side, losing weight, avoiding alcohol before bed, and treating nasal congestion. Effective remedies include using extra pillows to elevate your head, using nasal strips, and performing throat exercises. Persistent snoring may require consulting a doctor to check for underlying sleep apnea. Mayo Clinic +5

Lifestyle and Bedroom Adjustments

Sleep on your side: This prevents the tongue from falling back and obstructing the airway. Using a body pillow or sewing a tennis ball into the back of your pajama top can keep you from rolling onto your back. Elevate your head: Raise the head of your bed by 4 to 6 inches, or use specialized pillows to improve airflow. Manage weight: Losing weight can reduce excess tissue in the throat that contributes to snoring. Avoid alcohol and sedatives: Avoid alcohol and sedating medications at least 3-4 hours before bed, as they relax throat muscles. Quit smoking: Smoking irritates airway membranes, causing congestion.

Remedies and Aids

Nasal strips/dilators: Use these to help widen nasal passages for better breathing. Treat nasal congestion: Use saline sprays or allergy medications to clear nasal passages. Humidify the bedroom: A dry air environment can irritate membranes in the nose and throat. Throat exercises: Perform exercises to strengthen the tongue and throat muscles to stop them from collapsing.

When to Seek Medical Advice See a healthcare provider if snoring is accompanied by fatigue, headaches, or gasping for air, which may indicate obstructive sleep apnea. Doctors may recommend: Cleveland Clinic

Oral appliances/mouth guards: These, often fitted by dentists, move the jaw forward to open the airway. CPAP machine: A device that uses air pressure to keep the airway open. Surgery: Procedures like palatal implants or tissue removal may be considered in some cases.