How to Stop Snoring: 12 Proven Ways to Avoid Snoring (2026)

Snoring happens when relaxed tissue in the upper airway vibrates against turbulent airflow during sleep. The good news: most snoring responds to a layered approach — small lifestyle changes plus, where needed, a well-chosen device. This guide walks you through 12 methods in priority order, from what to try tonight to long-term fixes.

Identify your snoring type first

Different snoring patterns point to different fixes. Spend 30 seconds working out which describes you:

• Closed-mouth snoring — usually tongue position or nasal blockage. Try nasal strips, side sleeping, and a tongue stabiliser.
• Open-mouth snoring — throat tissue is the issue. Try a mandibular advancement device, mouth tape, or a chin strap.
• Back-sleeping only — positional snoring. Side sleeping alone often fixes it.
• All-position, every-night snoring — likely structural or apnoea. See a GP before buying devices.

For the full diagnostic, see our causes of snoring guide.

What to try tonight (free)

1. Rinse your sinuses with warm saline 30 minutes before bed.
2. Sleep on your side. If you roll onto your back, sew a tennis ball into the back of your pyjama top or use a body pillow.
3. Skip the nightcap. No alcohol within 3–4 hours of bed.
4. Elevate your head with an extra pillow or a wedge.
5. Open the window or run a humidifier to keep bedroom humidity at 40–60%.

For most mild snorers, these five free changes already reduce snoring meaningfully on the first night. More detail on each in what stops snoring immediately.

How to avoid snoring: the nightly checklist

Stopping snoring once is easy; avoiding it every night is a habit problem. These are the triggers that reliably bring snoring back, and what to do about each.

Work through the list for two weeks before spending anything. If snoring persists despite avoiding every trigger, the cause is anatomical rather than behavioural — that's where a device or a GP assessment comes in.

12 methods to stop snoring, ranked

1. Sleep on your side

Back sleeping lets gravity pull the tongue and soft palate backward into the airway. Side sleeping alone eliminates or dramatically reduces snoring in around 50% of back-snorers. Use a body pillow, wedge pillow, or the tennis-ball trick.

2. Lose weight if you're carrying extra

Fat around the neck narrows the airway. A 5–10% reduction in body weight reduces snoring significantly in over 60% of cases. See weight and snoring.

3. Cut evening alcohol

Alcohol relaxes throat muscles for several hours. Drinking within 3–4 hours of bed is one of the biggest fixable triggers. Read how alcohol affects snoring.

4. Clear your nasal passages

A saline rinse, nasal strip, or steroid spray before bed can transform mouth-breathers into nose-breathers — and stop the snoring. Best for people with allergies, sinusitis, or a chronically blocked nose.

5. Try an anti-snoring mouthpiece (MAD)

A Mandibular Advancement Device sits over the teeth and gently pushes the lower jaw forward, opening the airway. Best evidence base of any over-the-counter device. Our top picks: AirSnore, SnoreRx, SnoreMeds.

6. Try a tongue stabilising device (TSD)

A TSD holds the tongue forward using suction. Best for people with dentures, dental work, or jaw issues that rule out a MAD. The market leader is Good Morning Snore Solution. See our MAD vs TSD comparison.

7. Quit smoking

Smoking causes chronic airway inflammation and mucus build-up — both of which amplify snoring. Read how smoking affects snoring.

8. Throat and tongue exercises

Daily oropharyngeal exercises reduce snoring frequency by up to 36% and intensity by up to 59% over three months. Full programme in the exercises section below.

9. Use the right pillow

Old pillows accumulate dust mites that worsen allergic snoring. A snoring-specific pillow or a wedge can elevate the head and encourage side sleeping. Wash pillow covers weekly; replace pillows every 6–12 months.

10. Stay hydrated

Dehydration makes nasal and throat secretions sticky, which narrows the airway and increases vibration. Aim for 6–8 glasses of water a day.

11. Try mouth tape (carefully)

For open-mouth snorers without nasal obstruction, hypoallergenic mouth tape encourages nose breathing. See our best mouth tape guide — and skip it entirely if you have a blocked nose.

12. Anti-snoring spray

Sprays lubricate the soft palate to reduce vibration. Modest effect on their own but useful alongside other methods. See our sprays roundup.

Method comparison at a glance

How to choose an anti-snoring device

Devices fall into five categories. Match the device to your snoring type rather than buying the most popular one:

• Mouthpieces (MADs) — most effective overall, but need healthy teeth and gums.
• Tongue stabilisers (TSDs) — best for denture wearers and people who can't tolerate a MAD.
• Nasal strips and dilators — best for nose-only obstruction.
• Mouth tape and chin straps — best for open-mouth snorers with a clear nose.
• Sprays and pillows — useful adjuncts, rarely a standalone fix.

Full hands-on reviews live on our anti-snoring devices hub.

Throat and tongue exercises (10 minutes a day)

Daily oropharyngeal exercises strengthen the soft palate, tongue, and pharyngeal muscles. Do all five every day for at least 8 weeks:

• Repeat the vowels (a, e, i, o, u) loudly and clearly, 20 times each.
• Place the tip of your tongue against your front teeth and slide it backward along the roof of the mouth — 20 reps.
• Open your mouth wide and move your jaw side to side for 30 seconds.
• Pucker your lips firmly with the mouth closed for 30 seconds.
• With your mouth open, contract the muscle at the back of the throat (as if saying "ahh") for 30 seconds. Repeat 5 times.

When nothing seems to work

If you've tried side sleeping, cut alcohol, treated your nose, and used a fitted mouthpiece for at least two weeks with no improvement, the snoring is probably either anatomical (jaw, palate, septum) or hiding obstructive sleep apnoea. Don't keep buying devices — book a GP appointment.

When to see a doctor

See a GP — and ask specifically about a sleep study — if you:

• Snore loudly every night
• Wake gasping, choking, or with a racing heart
• Have a partner who has witnessed breathing pauses
• Have morning headaches or wake unrefreshed
• Feel sleepy during the day or have fallen asleep at the wheel
• Have hard-to-control high blood pressure

These are red flags for sleep apnoea. See snoring vs sleep apnoea and CPAP alternatives for next steps.

Related reading

• Snoring quiz: work out your snoring type
• Best pillow position to stop snoring
• Nasal strips vs sprays