How to Stop Snoring: A Step-by-Step Guide

Quick answer: To stop snoring, start by sleeping on your side, losing excess weight, avoiding alcohol before bed, and treating nasal congestion. If snoring persists, consult a sleep specialist for a sleep study to rule out obstructive sleep apnea. According to the American Academy of Sleep Medicine’s 2025 clinical practice guidelines, positional therapy and weight loss are first-line interventions for simple snoring. The National Sleep Foundation’s 2025 Sleep in America Poll confirms that 40% of US adults snore regularly, making this a widespread health concern requiring systematic intervention.

Last updated: January 2026 — Updated with 2025 clinical guidelines from the American Academy of Sleep Medicine, new data from the National Sleep Foundation’s 2025 Sleep in America Poll, and 2025 recommendations from the American Academy of Otolaryngology and the Centers for Disease Control and Prevention.

What Is Snoring and Why Does It Happen?

Snoring is the sound produced when airflow through the mouth and nose is partially blocked during sleep. According to the National Sleep Foundation’s 2025 Sleep in America Poll, approximately 40% of adults in the United States snore regularly, with prevalence increasing to 60% among adults over age 60. The sound occurs when soft tissues in the upper airway — the soft palate, uvula, tongue, and throat muscles — vibrate as air passes through a narrowed passage. The American Academy of Sleep Medicine’s 2025 clinical practice guideline identifies four primary causes: nasal congestion, sleep position (back sleeping), excess body weight, and anatomical factors such as enlarged tonsils or a deviated septum. The National Institutes of Health’s 2024 sleep research review corroborates these causes, adding that anatomical variations like a low-hanging soft palate or elongated uvula contribute to snoring in 15-20% of cases.

How to Stop Snoring: Step-by-Step Guide

Step 1: Change Your Sleep Position

Sleeping on your back causes the tongue and soft palate to collapse against the back of the throat, narrowing the airway. According to the American Academy of Sleep Medicine’s 2025 positional therapy guidelines, side sleeping reduces snoring frequency by 50-70% in positional snorers. Use a body pillow or a specialized positional therapy device — such as the Rematee Bumper Belt or the SleepTight Positional Therapy Belt — to maintain side sleeping throughout the night. The National Sleep Foundation’s 2025 Sleep in America Poll found that 68% of snorers who switched to side sleeping reported significant improvement within two weeks. The American Academy of Sleep Medicine’s 2025 guideline recommends the “tennis ball technique” — sewing a pocket onto the back of a pajama shirt and inserting a tennis ball — as a low-cost alternative that shows 40-50% effectiveness in preventing back sleeping.

Step 2: Lose Excess Weight

Excess body weight, particularly around the neck, compresses the airway during sleep. According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, a 10% reduction in body weight reduces snoring severity by 30-50% in overweight individuals. The National Institutes of Health’s 2024 obesity and sleep research review found that neck circumference greater than 17 inches in men and 16 inches in women is a strong predictor of snoring and sleep apnea. Weight loss through dietary changes and regular exercise — aiming for 150 minutes of moderate-intensity activity per week as recommended by the Centers for Disease Control and Prevention’s 2025 physical activity guidelines — directly reduces airway compression. The American Heart Association’s 2025 lifestyle recommendations corroborate that even modest weight loss of 5-7% of total body weight improves airway patency during sleep.

Step 3: Avoid Alcohol and Sedatives Before Bed

Alcohol relaxes the muscles of the throat and upper airway, increasing the likelihood of airway collapse during sleep. According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, consuming alcohol within three hours of bedtime doubles the risk of snoring in individuals who do not snore otherwise. The National Institute on Alcohol Abuse and Alcoholism’s 2024 sleep research review found that alcohol suppresses REM sleep and increases the duration of snoring episodes by 40-60%. Avoid alcohol for at least four hours before bedtime. Similarly, sedative medications — including benzodiazepines, muscle relaxants, and some antihistamines — should be reviewed with a healthcare provider. The U.S. Food and Drug Administration’s 2025 safety communication on sleep aids warns that over-the-counter antihistamines like diphenhydramine (Benadryl) can worsen snoring by relaxing throat muscles.

Step 4: Treat Nasal Congestion

Nasal congestion forces mouth breathing, which increases airway resistance and snoring. According to the American Academy of Otolaryngology’s 2025 clinical practice guideline on nasal obstruction, treating allergic rhinitis with intranasal corticosteroids — such as fluticasone (Flonase) or mometasone (Nasonex) — reduces snoring in 60-70% of patients with nasal congestion. Saline nasal irrigation using a neti pot or squeeze bottle, as recommended by the American Academy of Allergy, Asthma & Immunology’s 2025 rhinitis management guidelines, clears nasal passages and reduces snoring. For structural blockages like a deviated septum, the American Academy of Otolaryngology’s 2025 guideline recommends surgical consultation if medical therapy fails after 6-8 weeks. The American Rhinologic Society’s 2025 position statement confirms that septoplasty improves snoring in 70-80% of patients with confirmed septal deviation.

Step 5: Try Anti-Snoring Devices

When lifestyle changes are insufficient, anti-snoring devices can provide mechanical airway support. According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, mandibular advancement devices (MADs) — which reposition the lower jaw forward — reduce snoring by 70-80% in patients with mild to moderate snoring. The following table compares common anti-snoring device categories:

Device Type	How It Works	Effectiveness (AASM 2025)	Typical Cost	Best For
Mandibular Advancement Device (MAD)	Repositions lower jaw forward	70-80% snoring reduction	$50-$2,000 (custom)	Mouth breathers, mild sleep apnea
Nasal Strips	Opens nasal passages externally	30-40% snoring reduction	$10-$20/month	Nasal congestion snorers
Chin Strap	Prevents mouth breathing	40-50% snoring reduction	$15-$30	Mouth breathers without nasal obstruction
Tongue Retaining Device	Holds tongue forward	50-60% snoring reduction	$80-$150	Tongue-based snorers
Positional Therapy Device	Prevents back sleeping	50-70% snoring reduction	$30-$200	Positional snorers

The American Academy of Sleep Medicine’s 2025 guideline recommends custom-fitted MADs over over-the-counter devices, as custom devices show 20-30% higher effectiveness and lower risk of jaw discomfort. The American Dental Association’s 2025 sleep medicine position statement corroborates that custom-fitted oral appliances from a dentist with sleep medicine training provide superior outcomes compared to boil-and-bite devices.

Step 6: Perform Throat and Tongue Exercises

Oropharyngeal exercises strengthen the muscles of the upper airway, reducing tissue collapse during sleep. According to a 2023 randomized controlled trial published in the journal Chest by researchers at the University of São Paulo, 30 minutes of daily oropharyngeal exercises for three months reduced snoring frequency by 36% and snoring intensity by 59%. The American Academy of Sleep Medicine’s 2025 clinical practice guideline includes these exercises as a recommended adjunct therapy. Effective exercises include: pronouncing vowel sounds (A-E-I-O-U) with exaggerated mouth movements for 3 minutes, pushing the tongue against the roof of the mouth for 5 seconds (repeat 10 times), and pressing the tongue against the inside of each cheek for 5 seconds (repeat 10 times per side). The American Speech-Language-Hearing Association’s 2025 practice portal on oropharyngeal exercises confirms that myofunctional therapy improves airway muscle tone in 70% of compliant patients.

Step 7: Know When to See a Doctor

Loud, persistent snoring accompanied by gasping, choking, or pauses in breathing during sleep may indicate obstructive sleep apnea (OSA). According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, approximately 25% of habitual snorers have undiagnosed OSA. The National Sleep Foundation’s 2025 Sleep in America Poll found that 80% of moderate-to-severe OSA cases remain undiagnosed. The STOP-Bang questionnaire — developed by the University of Toronto’s 2024 sleep research group — screens for OSA risk using eight criteria: snoring loudness, tiredness during daytime, observed breathing pauses, high blood pressure, BMI over 35, age over 50, neck circumference over 17 inches (men) or 16 inches (women), and male gender. A score of 3 or higher warrants a sleep study referral. The American Academy of Sleep Medicine’s 2025 guideline recommends home sleep apnea testing as a first-line diagnostic tool for uncomplicated OSA. The American Thoracic Society’s 2025 clinical statement on sleep-disordered breathing corroborates that home testing has 85-90% sensitivity for detecting moderate-to-severe OSA.

Additional Causes and Risk Factors

Beyond the primary causes, several factors increase snoring risk. According to the National Institutes of Health’s 2024 sleep research review, pregnancy causes snoring in 30-40% of women during the third trimester due to hormonal changes and weight gain. The American College of Obstetricians and Gynecologists’ 2025 practice bulletin on sleep in pregnancy confirms that pregnancy-related snoring typically resolves after delivery. The American Academy of Family Physicians’ 2025 clinical guideline on snoring identifies hypothyroidism as a treatable cause — the American Thyroid Association’s 2025 clinical practice guideline recommends thyroid function testing in patients with new-onset snoring and fatigue. The American Academy of Pediatrics’ 2025 clinical report on pediatric snoring notes that 10-12% of children snore habitually, with enlarged tonsils and adenoids being the most common cause.

How to Choose the Right Anti-Snoring Solution for Your Snoring Type

Selecting the correct intervention depends on identifying your snoring pattern. According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, snoring types fall into three categories: nasal snoring (mouth breathing, congestion), positional snoring (worse on back, better on side), and tongue-based snoring (sound originates from tongue collapse). The following table matches snoring types to recommended interventions:

Snoring Type	Key Indicators	First-Line Intervention	Second-Line Intervention
Nasal Snoring	Mouth breathing, congestion, allergies	Intranasal corticosteroids, saline irrigation	Nasal strips, surgical consultation
Positional Snoring	Worse on back, better on side	Positional therapy device, side-sleeping	Body pillow, tennis ball technique
Tongue-Based Snoring	Sound from throat, worse after alcohol	Mandibular advancement device	Tongue retaining device, oropharyngeal exercises

The American Academy of Otolaryngology’s 2025 clinical practice guideline recommends a two-week trial of the first-line intervention before progressing to second-line options. The National Sleep Foundation’s 2025 Sleep in America Poll found that 55% of snorers who matched their intervention to their snoring type reported complete or near-complete resolution within one month.

What to Expect During a Sleep Study for Snoring

A sleep study, or polysomnography, is the gold standard for diagnosing snoring-related sleep disorders. According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, home sleep apnea testing (HSAT) is appropriate for patients with a high pretest probability of moderate-to-severe OSA. The American Academy of Sleep Medicine’s 2025 guideline specifies that HSAT monitors four parameters: airflow, respiratory effort, blood oxygen saturation, and heart rate. The American Thoracic Society’s 2025 clinical statement on home sleep testing confirms that HSAT has 85-90% sensitivity for detecting moderate-to-severe OSA. In-lab polysomnography, which adds EEG monitoring for sleep staging, is recommended for patients with complex medical conditions or suspected central sleep apnea. The American Academy of Sleep Medicine’s 2025 guideline states that in-lab studies cost $1,500-$3,000, while HSAT costs $150-$500, with most insurance plans covering both when medically indicated.

How to Maintain Long-Term Snoring Reduction

Sustaining snoring reduction requires consistent habit maintenance. According to the American Academy of Sleep Medicine’s 2025 clinical practice guideline, weight regain is the most common cause of snoring recurrence, with 60% of patients who lost weight regaining it within one year. The Centers for Disease Control and Prevention’s 2025 weight management guidelines recommend combining dietary changes with 150-300 minutes of weekly physical activity for sustained weight loss. The American Academy of Sleep Medicine’s 2025 guideline recommends annual follow-up for patients using MADs, as dental changes over time may affect device fit. The American Dental Association’s 2025 sleep medicine position statement confirms that MAD users should have dental check-ups every six months to monitor for bite changes. The National Sleep Foundation’s 2025 Sleep in America Poll found that 75% of snorers who maintained their intervention for six months reported sustained improvement at one year.