5 Simple Strategies to Stop Snoring
Snoring is common, but that doesn’t mean it’s always easy to live with.
For some people, snoring is an occasional nuisance. For others, it can affect sleep quality, disturb a partner, and leave everyone feeling tired the next day. In some cases, frequent loud snoring can also be a sign of obstructive sleep apnoea, or OSA, which is a medical condition worth checking.
The good news is that there are practical steps you can take. These five simple strategies can help you understand what might be contributing to your snoring and what to do next.
1. Watch for signs of sleep apnoea
Before trying to fix snoring on your own, it’s important to look for signs that something more may be going on.
Talk to your GP or a sleep clinician if you notice:
- Loud snoring most nights
- Pauses in breathing during sleep
- Choking or gasping during the night
- Morning headaches or a dry mouth
- Feeling unusually tired, flat or sleepy during the day
For many people with obstructive sleep apnoea, CPAP therapy is still the most effective way to keep the airway open during sleep. CPAP stands for Continuous Positive Airway Pressure, and it works by gently delivering air through a mask to stop the airway from repeatedly narrowing or collapsing overnight.
Sleep Healthcare provides a wide range of CPAP machines, masks and comfort accessories, along with clinic support to help you get set up and stay on track.
You can learn more about CPAP therapy and view our CPAP machines and accessories on the Sleep Healthcare website.
2. Look after your nose
A blocked or stuffy nose can make snoring more likely because air has to squeeze through a smaller space.
Simple steps that may help include:
- Treating hayfever or allergies with advice from your doctor or pharmacist
- Using saline sprays or rinses to help clear the nose before bed
- Avoiding strong irritants, such as smoke, where possible
- Keeping your bedroom as dust-free as you reasonably can
If your nose is often blocked, or you’re not sure why, it’s worth mentioning this during a sleep consultation. Nasal congestion may not be the only reason you snore, but it can be part of the picture.
3. Check your sleep position
Many people snore more when they sleep on their back. In this position, the tongue and soft palate can fall backwards and narrow the airway, making snoring more likely.
If your partner notices that you’re louder on your back and quieter on your side, you may have a positional snoring pattern.
Simple ideas include:
- Using pillows or a body pillow to help you stay on your side
- Creating a more comfortable side-sleeping set-up
- Slightly raising the head of the bed, if this has been recommended and feels comfortable
For some adults with positional snoring or positional obstructive sleep apnoea, a device that gently discourages back-sleeping may also be helpful.
One option available through Sleep Healthcare is the Night Shift Lateral Sleep Device. Night Shift is worn around the neck, or on the chest with the optional chest belt, and gently vibrates when it senses you’re sleeping on your back. This encourages you to roll onto your side without fully waking you.
Night Shift is designed for people whose snoring or OSA is
significantly worse when they sleep on their back. It’s not the right option for every type of sleep apnoea, so it’s best used with guidance from a clinician.
4. Review your evening habits
A few everyday habits can make snoring worse, especially in the hours before bed.
It may help to:
- Avoid alcohol close to bedtime, where possible
- Talk to your doctor if you take medication that makes you very drowsy
- Avoid very heavy meals right before bed
- Keep a consistent sleep routine where you can
These changes won’t fix every case of snoring, but they can reduce some of the extra load on your airway and support better sleep overall.
5. Get the right help for you
There’s no single solution that suits everyone who snores.
Some people may benefit from small lifestyle changes. Others may need treatment for sleep apnoea. And for people with positional snoring or positional OSA, options like Night Shift may be worth discussing.
Good next steps can include:
- Talking with your GP if your snoring is frequent, loud or disruptive
- Asking about a sleep study if there are signs of sleep apnoea
- Discussing whether CPAP, positional therapy or another treatment option may suit your situation
Sleep Healthcare’s clinics across Queensland, New South Wales and Western Australia can help you understand your options, set up CPAP where needed, and explore alternatives such as positional therapy when they’re appropriate.
Support is individual, practical and based on how you’re actually sleeping.
Ready to take the next step?
If snoring is affecting your sleep, your partner’s sleep or how you feel during the day, it’s worth getting the right advice.
Find your nearest Sleep Healthcare clinic:
https://sleephealthcare.com.au/clinic-locations/
Or get in touch with our team:
Better sleep can make a real difference to how you feel, function and enjoy your day. You don’t have to figure it out alone.
References
Advanced Brain Monitoring. (n.d.). Night Shift sleep positioner.
American Academy of Family Physicians. (2020, January 1). Positional therapy for obstructive sleep apnea. American Family Physician, 101(1), 16–17.
Healthdirect Australia. (2024, November 13). How to stop snoring.
Harvard Health Publishing. (2020, October 23). How to silence snoring.
Lee, S. A., Paek, J. H., & Han, S. H. (2023). Positional therapy for obstructive sleep apnea: Therapeutic modalities and clinical effects. Sleep Medicine Research.
NHS. (2024). Snoring.
WebMD. (2024). Snoring prevention.
