Snoring ruins sleep — yours and your partner’s. But it’s not something you just have to live with. Here are 7 proven solutions that actually stop snoring.
Why Do People Snore?
Snoring happens when airflow through your mouth and nose is partially blocked during sleep. The surrounding tissues vibrate — and that vibration is the sound of snoring.
Common causes include:
- Relaxed throat muscles (worsened by alcohol and sedatives)
- Nasal congestion or deviated septum
- Sleeping on your back
- Excess weight around the neck
- Sleep apnea (the most serious cause)
7 Proven Solutions to Stop Snoring
1. Sleep on Your Side
The single easiest fix for most snorers. When you sleep on your back, your tongue and soft palate fall backward and partially block your airway.
Sleeping on your side keeps the airway open naturally.
Try this: Sew a tennis ball into the back of your pajama top. The discomfort will train you to stay on your side.
2. Elevate Your Head
Raising the head of your bed by 4 inches reduces the tendency for your tongue to fall back. This also helps with acid reflux — another snoring trigger.
Try this: Use a wedge pillow or place books under the head of your bed frame.
3. Treat Nasal Congestion
If you snore primarily through your nose, congestion is likely the culprit. Blocked nasal passages force you to breathe through your mouth — which dramatically increases snoring.
Solutions:
- Nasal strips (like Breathe Right) open nasal passages physically
- Nasal dilators worn inside the nostrils
- Saline nasal rinse before bed
- Treating allergies with antihistamines or nasal corticosteroids
4. Lose Weight
Excess weight — especially around the neck — compresses the airway and makes snoring worse. Even modest weight loss (10-15 pounds) can significantly reduce snoring in overweight individuals.
5. Avoid Alcohol and Sedatives Before Bed
Alcohol and sedatives relax the throat muscles more than normal, increasing the likelihood and severity of snoring. Avoid alcohol within 3 hours of bedtime.
6. Use an Anti-Snoring Mouthpiece
Mandibular advancement devices (MADs) are mouthguards that hold your lower jaw slightly forward, keeping the airway open. They’re highly effective for mild to moderate snoring and sleep apnea.
Many dentists can make custom versions, but over-the-counter options on Amazon work well for most people.
7. Try Mouth Tape
Mouth breathing is a major driver of snoring. Mouth taping — using a small piece of specialized tape to keep your mouth closed during sleep — forces nasal breathing and can dramatically reduce snoring.
It sounds strange, but it’s backed by research and widely used by athletes and biohackers for better sleep quality.
Best Anti-Snoring Products on Amazon
1. Breathe Right Nasal Strips – Best for Nasal Snorers
Breathe Right strips physically open nasal passages, making it easier to breathe through your nose and reducing mouth breathing and snoring.
2. VitalSleep Anti-Snoring Mouthpiece – Best Mouthguard
VitalSleep is an FDA-cleared mandibular advancement device that’s adjustable and works for most mouth sizes. It’s one of the most effective over-the-counter snoring solutions available.
3. Somnifix Mouth Tape – Best Mouth Tape
Somnifix is the most popular and well-researched mouth tape for sleep. It has a small breathing vent in the center for safety and is gentle enough for sensitive skin.
4. Wedge Pillow for Snoring – Best Positional Solution
A wedge pillow elevates your head and upper body, reducing airway collapse and snoring. It also helps with acid reflux and sleep apnea.
When to See a Doctor
See a doctor if:
- Your snoring is very loud and disruptive
- Your partner witnesses breathing pauses
- You wake up gasping or choking
- You’re excessively sleepy during the day despite adequate sleep
These are signs of sleep apnea — a serious condition that requires medical treatment.
The Bottom Line
Most snoring is fixable. Start with the simplest solutions first: sleep on your side, elevate your head, and treat nasal congestion. If those don’t work, try an anti-snoring mouthpiece or mouth tape.
If your snoring is severe or accompanied by other symptoms, see a doctor to rule out sleep apnea.
What stopped your snoring? Share what worked for you in the comments.