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.