what helps with snoring

What helps with snoring most often is sleeping on your side, avoiding alcohol before bed, and treating nasal congestion or allergies. If snoring is frequent or loud, a mouth guard-style mandibular advancement device can help, and if sleep apnea is the cause, a CPAP machine may be recommended.

Quick fixes

• Sleep on your side instead of your back.

• Avoid alcohol before bed.

• Manage congestion with allergy or cold medicines if nasal blockage is part of the problem.

• Try nasal strips or nasal dilators to open the nasal passages.

Longer-term help

• Maintain a healthy weight if excess weight is contributing to snoring.

• Consider a mandibular advancement splint, which pushes the lower jaw forward and widens the airway.

• If snoring is linked to obstructive sleep apnea, CPAP may be needed.

When to get checked

• See a doctor if snoring is persistent, worsening, or comes with pauses in breathing, choking at night, or major daytime sleepiness, because snoring can sometimes signal a more serious sleep disorder.

Simple takeaway

A practical first try is: side sleeping, no alcohol late at night, and a nasal strip if you’re congested. If that does not help, a clinician can help figure out whether a mouth device or sleep apnea treatment is the right next step.

Information gathered from public web sources.