--- title: "Most Snoring Comes Down to How You Sleep, Drink and Breathe: 8 Ways to Stop It and the Signs It Is Sleep Apnoea" description: "How to stop snoring: side sleeping, less alcohol, nasal strips and a snoring mouth guard, plus the signs your snoring could be sleep apnoea." author: Dr Marina Nani (Editor-in-Chief) date: 2026-11-05T10:00:00.059Z updated: 2026-11-05T10:00:00.073Z canonical: https://richhealthmagazine.com/article/how-to-stop-snoring image: https://cdn.nanimediahouse.com/pexels-7556638.webp categories: Sleep & Recovery content_type: Guide region: United Kingdom publication: Rich Health Magazine schema_type: Article --- Snoring happens when your tongue, mouth, throat or nasal airways vibrate as you breathe. These tissues relax and narrow while you sleep, and the narrower the airway, the louder the sound. You are more likely to snore if you are overweight, smoke, drink heavily or sleep on your back, according to the [NHS](https://www.nhs.uk/conditions/snoring/). Most of these causes are within your control. Start with the changes that cost nothing, and move on to devices if the snoring carries on. ## Sleep on Your Side When you lie on your back, gravity pulls your tongue and soft palate towards the back of your throat. Turning on your side keeps the airway more open. If you roll back during the night, stitch or tape a tennis ball to the back of your sleepwear, or try a special pillow or bed wedge that keeps you on your side. ## Lose Weight If You Are Overweight Extra weight around your neck presses on your airway when your muscles relax at night. Losing weight is the first self-help step the NHS recommends. ## Cut Back on Alcohol in the Evening Alcohol relaxes the muscles in your throat, so the airway narrows further and vibrates more. If you snore mainly after a few drinks, keep the evening alcohol-free for a fortnight and ask your partner whether the nights sound different. ## Stop Smoking Smoke irritates the lining of your nose and throat and makes it swell, which narrows the space air has to pass through. Stopping smoking is on the NHS list of things that help, and your local stop smoking service can give you free support. ## Avoid Sleeping Pills Where You Can Sleeping pills relax your muscles in the same way alcohol does, and the NHS notes they can sometimes cause snoring. If you take them regularly, talk to your GP before you stop. If poor sleep is the reason you take them, our guide to [preventing insomnia](https://richhealthmagazine.com/article/how-to-prevent-insomnia-10-habits-that-protect-your-sleep-as-the-nights-draw-in) covers habits that help you sleep without them. ## Open Your Nasal Airways If a blocked or narrow nose is behind your snoring, nasal strips and nasal dilators hold your nostrils open as you sleep. Decongestants and nasal sprays reduce swelling, though a pharmacist can tell you how long it is safe to use them for. ## Try a Snoring Mouth Guard A snoring mouth guard, known medically as a mandibular advancement device, looks like a gum shield. It holds your lower jaw and tongue slightly forward, which stops your tongue falling back and blocking your throat, the cause the NHS matches this device to. Your GP or dentist can advise on which type fits your mouth. ## Keep Your Mouth Closed at Night If your mouth falls open while you sleep, you breathe through it and snore more. A chin strap holds your jaw closed, and a vestibular shield, a small device that sits inside your lips, encourages you to breathe through your nose instead. ## Signs Your Snoring Is Sleep Apnoea Some snoring is a sign of obstructive sleep apnoea, where your airway closes completely for short periods during the night. Look out for these signs, many of which a partner notices before you do: - your breathing stops and starts while you sleep - you gasp, snort or choke in your sleep - you wake often during the night - you feel very sleepy during the day, find it hard to concentrate or wake with headaches Left untreated, [sleep apnoea](https://www.nhs.uk/conditions/obstructive-sleep-apnoea/) raises your risk of high blood pressure, stroke, type 2 diabetes and heart disease. It also makes accidents more likely, including car crashes. If sleep apnoea leaves you excessively sleepy during the day, you must not drive until the tiredness is under control, and you may need to tell the DVLA. Hidden sleep apnoea is also one of the causes behind constant tiredness, which our guide to [preventing extreme fatigue and brain fog](https://richhealthmagazine.com/article/brain-fog-fatigue-prevention) covers in more detail. ## When to See a GP About Snoring Book an appointment if the changes above have not helped, if snoring has a big effect on your life or your partner's or if you notice any of the signs of sleep apnoea. Take your partner with you if you can, as they can describe what happens while you sleep. Your GP will look at your mouth and nose and may refer you to a sleep clinic. There you wear monitors overnight, usually at home, that track your breathing and heart rate. If you are diagnosed with sleep apnoea, the most common treatment is a CPAP machine, a mask that gently pushes air into your airway as you sleep to keep it open. It is free on the NHS. Surgery for snoring exists, but it is not widely available on the NHS, it does not always work and snoring can come back. For most people, the habits and devices above are the place to start.