How to Stop Someone from Snoring

Getting a good night’s sleep is important to your mental and physical health. Sharing a bed, room, or in some cases a home with someone who snores can deprive you of sleep and put a strain on relationships.^{[1]XExpert SourceMarc Kayem, MD
Sleep SpecialistExpert Interview. 24 October 2019.} Snoring is a common problem that occurs when air cannot move freely through the nasal cavities, causing the surrounding tissue to vibrate, or when the tongue is too far back in the mouth. To prevent someone from snoring, you can adjust their sleep environment, help them change their sleep habits, and suggest lifestyle changes so everyone can get a good night’s sleep.

Method 1

Method 1 of 3:

Adjusting the Sleep Environment

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1
Use pillows to elevate the sleeper's head. Raising the head 4 inches (10 cm) with 1 to 2 pillows can make it easier to breathe and encourage the tongue and jaw to move forward. You can buy specially designed pillows to keep the neck muscles relaxed and open, leading to a reduction or elimination of snoring when sleeping.^{[2]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Keep in mind it can be difficult for someone who snores to not move or shift throughout the night, which could lead to moving off the pillows or falling back into a position that could lead to snoring. You can counter this by having the snorer put tennis balls in the back of their night clothes or using a snore pillow. This will cause mild discomfort when rolling over or moving around at night and can prevent the snorer from shifting in their sleep.
Dry air can irritate your nose and throat and lead to congestion and snoring at night. If the person who snores has issues with swollen nasal tissues, it can help to sleep with a humidifier on. Keeping the air moist throughout the night can help ensure better, snore-free sleep.^{[3]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
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3
Consider separate bedrooms if the snoring is too loud. Some couples, families, and roommates decide it might be best to have separate bedrooms for sleeping, especially if the snoring is a chronic issue.^{[4]XExpert SourceMarc Kayem, MD
Sleep SpecialistExpert Interview. 24 October 2019.} It can be difficult, especially for couples, to sleep in separate rooms if one person feels guilty or resentful due to interrupted sleep. Take the time to talk to the snorer about this possibility.^{[5]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Explain that your sleep is lacking due to the person's snoring and that you feel it would be best for your sleep routine and your relationship if you slept in separate rooms.
- Snoring is a physical issue that is the result of other issues or ailments.^{[6]XExpert SourceMarc Kayem, MD
  Sleep SpecialistExpert Interview. 24 October 2019.} It is in the hands of any adult who snores to find a solution, medical or otherwise, for their snoring. However, if none of the solutions seem to work, separate bedrooms may be your only option. If you're a parent with a child who snores, they will need your help to stop snoring.

Method 2

Method 2 of 3:

Adjusting Their Sleep Habits

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1
Suggest a nasal rinse before bed. If the person who snores struggles with stuffed up nasal passages, they may want to try a saline rinse before they go to bed to help them breathe easily while sleeping. To clean and rinse the nose, a Neti pot or nasal decongestant can be used.^{[7]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- The rinse will help break up nasal congestion and clear the upper airways. It can also help soothe dry or irritated nasal passages.
- Nasal strips placed on the bridge of your nose can help to reduce the volume of snoring, as they can open the nasal passages. They do not always help to eliminate snoring and are not as effective as a nasal rinse in the opinion of some.^{[8]XResearch source}
2
Ask the snorer to try sleeping on their side instead of their back. Shifting sleep position to lying on one side rather than flat on one's back or stomach will reduce the amount of pressure on the throat and help prevent snoring.^{[9]XExpert SourceMarc Kayem, MD
Sleep SpecialistExpert Interview. 24 October 2019.} If there's difficulty maintaining a side sleeping position, you can sew a sock or a tennis ball into the back of their nightwear. This will cause mild discomfort when rolling over on the back during the night and help to keep the snorer on one side.
- After a few weeks of sleeping on one side, it should become a habit and you can remove the tennis balls or socks in the pajamas.
- You can also use a snore pillow to prevent them from rolling over.
3
Suggest they speak to their dentist about anti-snoring mouth appliances. People with a snoring problem can see their dentist and get a custom mouthguard to help open the airway and bring the lower jaw and tongue forward during sleep.^{[10]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- This kind of device is called a mandibular advancement device (or MAD). You can get a MAD custom-fitted by your dentist or purchase one over-the-counter and follow the instructions to fit it yourself.^{[11]XResearch source}
- Dentist-made appliances can be expensive, especially if healthcare does not cover them. Suggest they have a consultation with their dentist and discuss cheaper options, if necessary.
4
Recommend the snorer meet with their doctor about surgical options for snoring.^{[12]XExpert SourceMarc Kayem, MD
Sleep SpecialistExpert Interview. 24 October 2019.} Snoring is more than just a nuisance. It can cause more serious health issues, like daytime fatigue due to sleep deprivation and even heart problems.^{[13]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} If the snorer continues to snore despite adjustments to the sleeping environment and sleep habits, they may want to consider scheduling a consultation with a doctor to discuss a medical device or a surgical procedure to help with the snoring. A doctor may recommend the following options, including:^{[14]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Continuous Positive Airway Pressure (CPAP): This is a machine that blows pressurized air into a mask worn over the nose, nose and mouth, or whole face. A CPAP machine can help to keep airways open while sleeping, but it is mainly used for sleep apnea. Consider drawbacks, such as hindering travel, before getting a machine.
- Traditional surgery for snoring: These surgical procedures will help to increase the size of the person's airways by removing tissues or correcting any abnormalities in the nose, such as a deviated septum.
- Laser-assisted uvulopalatoplasty (LAUP): This procedure uses lasers to shorten the uvula, which is the hanging soft tissue at the back of the throat, and makes small cuts in the soft palate. As the cuts heal, the surrounding tissue will stiffen and prevent the vibrations in the throat that cause snoring.

Method 3

Method 3 of 3:

Making Lifestyle Changes

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If the person who snores is overweight or has weight issues, they may want to consider losing weight with a healthy, balanced diet and daily exercise. Excess weight can add more tissue around the neck area and lead to restricted airways, causing louder and more persistent snoring.
2
Encourage them to avoid heavy meals or alcohol several hours before bed. Drinking alcohol a few hours before bed can cause the airways to relax and vibrate during sleep, leading to snoring. As well, a heavy meal before bedtime can cause a restless sleep, full of snoring and shifting or moving around in bed.^{[15]XResearch source}
- According to the National Sleep Foundation, tranquilizers and sleeping pills can also contribute to snoring problems. If the person has a hard time getting to sleep, encourage them to talk to their doctor about using alternative methods to relieve insomnia.
3
Recommend daily throat exercises to reduce snoring. Throat exercises can strengthen the muscles of their upper respiratory tract and help to reduce or eliminate snoring. Suggest they try to do throat exercises on a daily basis, starting with 1 to 2 sets and then increasing the number of sets over time. Advise them to combine the exercises with other activities like driving to work, doing housework, or walking the dog. To do throat exercises:^{[16]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Repeat each vowel (a-e-i-o-u) out loud for 3 minutes several times a day.
- Put the tip of the tongue behind the top front teeth. Then, slide the tongue backward. Do this exercise for 3 minutes a day.
- Close the mouth and purse the lips. Hold this for 30 seconds.
- Open the mouth and move the jaw to the right. Hold this for 30 seconds. Do the same on the left side.
- Open the mouth and contract the muscles at the back of the throat several times for 30 seconds. Look in the mirror to confirm the uvula (the hanging ball in the back of the throat) moves up and down.

Expert Q&A

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Question
Should someone seek treatment for snoring?
Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.
Marc Kayem, MD
Sleep Specialist
Expert Answer
People who don't have sleep apnea don't have to worry about any medical consequences, but for snoring that is associated with sleep apnea, it is more of a significant medical problem. If left untreated, sleep apnea can contribute to heart disease, high blood pressure, premature stroke, and all sorts of other problems. Because of this, there are a lot of good reasons for people to seek treatment.
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Question
How do you sleep with a snorer?
Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.
Marc Kayem, MD
Sleep Specialist
Expert Answer
Ask the person to sleep on their side to help minimize their snoring. Being on their side will help reduce the amount of pressure on their throat. You could also ask them to sleep in a separate room if nothing seems to help.
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Purchase snore pillows to help prevent the snorer from rolling onto their back.
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Warnings

One common cause of snoring is obstructive sleep apnea, a condition where the muscles in the throat relax too much and block the airway during sleep. This condition can cause serious complications, like heart disease or high blood pressure. If you live with someone who snores, encourage them to get evaluated and treated by a doctor or sleep specialist.^{[17]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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