How to Stop Snoring
Snoring isn’t just annoying for your partner — it can signal disrupted sleep and, sometimes, a health issue. Here’s what causes it and how to fix it.
Common causes and fixes
- Sleeping on your back — try side sleeping (best sleep position).
- Excess weight — fat around the neck narrows the airway; losing weight often helps a lot.
- Alcohol before bed — relaxes throat muscles; avoid it late.
- Nasal congestion — treat allergies/blockage; keep the bedroom clean.
- Stay hydrated and keep a regular sleep schedule.
When to see a doctor
Loud snoring with gasping, choking, or pauses in breathing, plus daytime exhaustion, can signal sleep apnoea — a genuine medical condition that needs diagnosis and treatment. Don’t ignore it. See a doctor if snoring is severe or you wake unrefreshed despite enough hours (disclaimer).
Quick answers
How do I stop snoring naturally?
Try side sleeping, losing excess weight, avoiding alcohol before bed, treating nasal congestion, and keeping a regular sleep schedule.
When is snoring a problem?
If it comes with gasping, choking, breathing pauses or daytime exhaustion, it may be sleep apnoea — see a doctor for assessment.
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