How to stop snoring: what the snorer can try, and what helps the person listening

Most advice about snoring is written for the person who snores. Most of the searching is done by the person lying next to them. This guide covers both: what the snorer can change, and what the listener can do tonight while that happens.

Why do people snore?

Snoring is the sound of air moving past relaxed tissue in the throat, mouth or nose while you sleep. According to the NHS, it is more likely if you are overweight, smoke, drink alcohol, or sleep on your back. In some people it is a sign of obstructive sleep apnea, where breathing briefly stops during sleep.

What can the snorer try first?

• Sleep on their sideBack sleeping lets the tongue fall back. The NHS suggests a special pillow, or a tennis ball sewn into the back of a pyjama top, to keep them turned.
• Less alcohol before bedAlcohol relaxes the throat further, which makes snoring louder.
• Stop smokingSmoking irritates the airways and is a known risk factor.
• Lose weight if overweightExtra weight around the neck narrows the airway.
• Avoid sleeping pillsThe NHS notes they can make snoring worse.

What treatments are there?

If lifestyle changes do not work, a GP or doctor can talk through options. The NHS lists a mandibular advancement device, a mouth guard that holds the jaw forward, as well as chin straps, nasal strips, nasal dilators and sprays. Surgery exists but is not widely offered and does not always work. Which of these suits someone is a question for a doctor or dentist, not for a product page.

Snoring is one of the few sleep problems where the person losing sleep is not the one making the noise

When is snoring a sign of something more?

See a doctor if the snoring comes with gasping, choking or pauses in breathing, if the snorer is very sleepy in the day, or if it is affecting either of your lives. Those can be signs of sleep apnea, which the American Academy of Sleep Medicine says goes undiagnosed in about 80% of cases in the US.

What can the person listening do tonight?

Every fix above takes days or weeks, and some need an appointment. In the meantime, the person next to them still has to sleep. The NHS itself suggests asking your partner to wear earplugs if your snoring disturbs them.

The catch is that most earplugs are not made for a night next to a snorer. They stick out, ache on a pillow and work loose by the early hours, which is when snoring tends to wake people. Look for soft silicone that sits low in the ear and comes in several tip sizes. There is more detail in earplugs for snoring: 7 things that decide whether they work.

What if nothing works?

Some couples end up sleeping apart for some or all of the week, and there is nothing wrong with that. If you are heading that way, read what to try before a sleep divorce first.

Questions people ask

How can I stop snoring naturally?

Sleep on your side, drink less alcohol in the evening, stop smoking and lose weight if you are overweight. These are the self-help steps the NHS recommends before anything else.

Does sleeping on your side stop snoring?

It often helps, because lying on your back lets the tongue and soft tissue fall back and narrow the airway. It does not stop every kind of snoring.

When should I see a doctor about snoring?

If self-help has not worked, if the snoring affects your quality of life, or if there is gasping, choking or pauses in breathing, or heavy daytime sleepiness.

How do I sleep next to someone who snores?

Try to fall asleep first, use earplugs made for sleep, and consider separate covers. Encourage the snorer to try the steps above and see a doctor if needed.

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