Quick answer
Side sleeping, addressing nasal congestion and avoiding alcohol near bedtime may reduce snoring for some adults. These steps do not work for everyone and do not rule out sleep apnea.
See a healthcare professional if snoring is frequent or loud, someone notices breathing pauses or gasping, or you experience significant daytime sleepiness. A clinician may recommend a sleep study. Do not stop prescribed medication or CPAP without discussing it with your provider.
What causes snoring?
Snoring is sound produced when tissues in the upper airway vibrate during sleep. Nasal congestion, sleeping position, alcohol, some medicines and airway anatomy can contribute. Snoring can occur with or without obstructive sleep apnea; a person does not have to snore to have a sleep disorder.
Things to discuss or try
- Consider side sleeping. Some people snore more on their backs. A comfortable pillow or positioning aid may help you stay on your side, but it is not a substitute for apnea treatment.
- Review alcohol and medicines. Alcohol near bedtime and medicines that cause sedation can affect breathing or snoring. Ask your clinician about prescribed medicines rather than changing them yourself.
- Address congestion. Ask a clinician or pharmacist about persistent nasal blockage or allergies. Nasal strips may make breathing through the nose easier for some people, but they do not treat sleep apnea.
- Look at sleep and health as a whole. A clinician can help with weight-related questions if relevant; people of any body size can snore or have sleep apnea.
How to evaluate anti-snoring devices
Products include nasal strips, positioning aids and oral appliances. Their claims, indications and evidence differ. Check the exact product, fit, side effects, return terms and whether it is intended for simple snoring or prescribed sleep-apnea treatment.
If you have possible apnea, get evaluated before relying on a product that merely reduces the sound. A quieter night does not prove breathing interruptions have resolved. A clinician may recommend a properly fitted oral appliance or PAP therapy depending on the diagnosis.
Clinical treatments and surgery
When snoring accompanies sleep apnea, treatment may include positive airway pressure, a fitted oral appliance or other options based on a clinical assessment. Surgery is appropriate only for selected circumstances and requires discussion of potential benefits, risks and alternatives with the treating specialist. See NIH treatment guidance.
Snoring and body weight
Weight can be one factor in snoring and obstructive sleep apnea, but it is not the only one. People of all sizes can have either condition. Discuss symptoms and suitable options with a clinician; avoid assuming weight is the sole explanation.
When to seek care
Start with a primary-care clinician or an appropriate pediatrician for a child. They can assess symptoms and decide whether referral to a sleep specialist, an ear, nose and throat specialist or a dentist trained in sleep-related oral appliances is useful.
Bring a list of medicines, your sleep schedule, daytime symptoms and any observations of pauses, choking or gasping. Never drive while dangerously sleepy.
What to expect from a sleep evaluation
A clinician may ask about your medical history, sleep schedule and symptoms and recommend a home or laboratory sleep study when appropriate. A study measures breathing and other signals to help identify sleep apnea and its severity. Read the NIH diagnosis overview.
Questions to ask before buying
- Have I been evaluated for possible sleep apnea?
- What does this product claim to do, and what evidence supports that claim?
- Could it affect dental work, jaw comfort or breathing?
- What is the return policy, and how will I know whether it is helping?
Related reading
Learn more about waking during the night and sleep stages. These guides offer general information and do not replace a medical evaluation.
Frequently asked questions
Does everyone who snores have sleep apnea?
No. Snoring may occur with or without apnea, but frequent loud snoring with gasping, pauses or daytime sleepiness warrants evaluation.
Can side sleeping stop snoring?
It may help some people who snore more on their backs. It is not a guaranteed fix or a substitute for prescribed apnea treatment.
Do nasal strips treat sleep apnea?
No. They can help some people breathe through the nose but do not treat sleep apnea.
Should I stop my CPAP if a device makes me quieter?
No. Discuss treatment changes and effectiveness with your sleep clinician.
What if my child snores?
Discuss frequent or concerning snoring with a pediatrician, especially if you notice breathing pauses or daytime symptoms.
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