Last updated: October 2026
To stop snoring, sleep on your side, lose weight if you’re overweight, cut back on alcohol, stop smoking and avoid sleeping pills. Nasal strips help a blocked nose, and a mouthpiece can help if your tongue blocks your throat. See a GP if you gasp, choke or stop breathing in your sleep.
Below: what causes snoring, 10 ways to stop, anti-snoring devices, snoring and sleep apnoea, tips for the partner kept awake, and when to see a GP.
What causes snoring?
Snoring happens when relaxed tissues in your mouth, throat or nose vibrate as you breathe in your sleep. The NHS lists these common causes:
| Cause | Why |
|---|---|
| Sleeping on your back | Your tongue and soft palate fall back and narrow the airway |
| Being overweight | Extra tissue around the neck narrows the airway |
| Alcohol | Relaxes the throat muscles. See alcohol and sleep |
| Smoking | Irritates and swells the airways |
| Sleeping pills | Can relax the throat muscles |
| A blocked nose | Colds and allergies make you breathe through your mouth. See how to sleep with a cold |
| Sleep apnoea | Sometimes snoring is a sign of this condition |
Women often start snoring more after menopause. See perimenopause symptoms.
10 ways to stop snoring
- Sleep on your side. A body pillow, a bed wedge or a tennis ball sewn into the back of a top can stop you rolling over.
- Lose weight if you’re overweight.
- Cut back on alcohol, especially in the 3 to 4 hours before bed.
- Stop smoking.
- Avoid sleeping pills unless prescribed.
- Clear a blocked nose with a steamy shower, nasal strips or a short course of decongestant from a pharmacist.
- Raise the head of your bed slightly.
- Keep regular sleep times. Being overtired can make snoring worse. See how to sleep better.
- Stay hydrated through the day.
- Try a mouthpiece if lifestyle changes don’t work (see below).
Anti-snoring devices: what works for which cause
| If snoring is caused by… | Try (NHS) |
|---|---|
| Your tongue blocking your throat | A mouthpiece that moves your jaw and tongue forward (mandibular advancement device) |
| Your mouth falling open | A chin strap, or a device that encourages nose breathing |
| A blocked or narrow nose | Nasal dilators or strips, or decongestant sprays for a short time |
Mouth taping is popular online, but it isn’t recommended for snoring without checking for sleep apnoea first. See mouth taping. Surgery is only considered if other treatments fail and isn’t widely available on the NHS.
Snoring or sleep apnoea?
| Simple snoring | Possible sleep apnoea |
|---|---|
| Steady snoring | Loud snoring with pauses, then gasping or choking |
| You wake feeling rested | You feel very sleepy in the day, even after a full night |
| Mainly a nuisance | Can be serious if not treated, and is linked to high blood pressure |
If you feel tired all the time, see why am I always tired?
If your partner snores
- Earplugs are the simplest fix, as the NHS suggests.
- Go to sleep first, before the snoring starts.
- Try white noise or a fan.
- Talk about it kindly and suggest the tips above together.
- Sleep apart sometimes if you need to. It’s more common than you’d think. See sleep divorce.
Broken nights add up. A calm wind-down helps you drop off before the snoring starts. Our Magnesium Glycinate Sleep Complex is a bedtime drink, and magnesium contributes to the reduction of tiredness and fatigue. Our Sleep CBD Oil pairs broad spectrum CBD with passion flower for evenings. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication. See how to fall asleep fast and best tea for sleep.
When to see a GP
The NHS advises seeing a GP if lifestyle changes haven’t helped, snoring is affecting your life or your partner’s, or you feel very sleepy in the day, your breathing stops and starts, or you gasp or choke in your sleep. These can be signs of sleep apnoea, which needs treatment.
FAQs
How can I stop snoring naturally?
Sleep on your side, lose weight if needed, cut back on alcohol, stop smoking, avoid sleeping pills and clear a blocked nose.
Why do I snore?
Relaxed tissues in your throat, mouth or nose vibrate as you breathe. Sleeping on your back, alcohol, extra weight and a blocked nose make it more likely.
Do anti-snoring mouthpieces work?
They can if your tongue blocks your throat. A mouthpiece that moves your jaw forward is one of the treatments the NHS lists.
Is snoring a sign of sleep apnoea?
Sometimes. See a GP if you stop breathing, gasp or choke in your sleep, or feel very sleepy in the day.
How can I sleep next to someone who snores?
Try earplugs, white noise, going to sleep first, or sleeping apart some nights.
Sources
- NHS. Snoring.
- NHS. Sleep apnoea.
- NHS. Quit smoking.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Sleep CBD Oil. We don’t recommend our products during pregnancy or breastfeeding.
