What can I do to reduce my 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.

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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.