What can I do to reduce my snoring?

To reduce snoring, you want to decongest for better rest; sleeping on your back with a wedge, sleeping on your side, using nasal strips or a neti pot, and aromatherapy can all help. Watch me share tips to quiet snoring.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Here are my strategies for improving a snoring situation:
  • Decongest. There are a number of nonprescription methods that can help allay congestion, including nasal sprays and nasal strips, and over-the-counter decongestant medications. A steam bath can help to clear the nasal passages before bed (and help you relax in the process), and a nasal wash with a saline solution using a neti pot can also be effective in reducing congestion.
  • Elevate. Keeping the snorer’s head and neck elevated can help to keep the airway open. Invest in a foam wedge pillow or specialty pillow that tilts the head back to open the airway. Using a nasal strip with this type of pillow provides a solution that can really keep that airway open all night!
  • Limit alcohol. Alcohol relaxes the muscles of the airway, which can contribute to snoring. Keep drinking moderate, and don’t consume alcohol within three hours of bedtime.
  • Mask the sound. While it’s important to address the snoring itself, it’s also important that partners get some peace and quiet. Earplugs, a sound machine, and even a wall of pillows can act as a sound barrier.
  • Lose weight. Even a modest weight loss for snorers -- 5% of body weight -- can make a difference in the severity of snoring.
Dr. Michael Roizen, MD
Internal Medicine
Here’s how to stop snoring and get better rest -- and lower your blood pressure while you’re at it:
  • Get physical. If you are 40 years old or older, have a neck size larger than 17, are overweight, or don't exercise much, get moving! Exercising (walk at least 10,000 steps a day) and losing weight might be your quickest and most lasting fix for the snoring blues.
  • Roll over. Sleeping on your back invites soft tissue at the back of your throat to relax and block air passages. Try sleeping on your side.
  • Cut out the nightcap. Alcohol can make tissue at the back of the throat sag, so even non-snorers snore.
  • Get dust mite-proof bedding.
If those steps don’t help, you might have sleep apnea, the stop-breathing-gasp-for-air-snort-and-snore racket that causes 75% of the cases of chronic snoring, so see your doctor.
Craig L. Schwimmer, MD
Ear, Nose & Throat (Otolaryngology)
Weight loss often helps. So does avoiding alcohol close to bedtime. There is a strong association between reflux (heartburn) and snoring, so keeping reflux under control is also important. If these measures don't solve the problem, there are a number of minimally invasive treatments you can consider.
For snoring, weight management, body position (not sleeping on your back), avoiding alcohol, and treating acid reflux and nasal congestion may be helpful. Sometimes nasal strips can help.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.