Snoring is common, but not all snoring is harmless. The right remedy depends on the cause: nasal blockage, floppy throat tissue, sleep position, excess weight, or alcohol before bed. This guide covers the remedies with the best evidence, organized from free lifestyle changes to over-the-counter and prescription devices.
**Side sleeping.** Back sleeping lets the tongue and soft palate collapse toward the throat, narrowing the airway. Side sleeping is the single most effective free remedy for positional snoring. A body pillow, positional trainer, or the classic tennis-ball trick can keep you off your back. Adjustable beds that elevate the head 15–30 degrees also help.
**Weight loss.** Excess neck fat compresses the airway and increases snoring risk. A neck circumference over 17 inches in men or 16 inches in women is a strong predictor. Losing 10% of body weight can reduce snoring severity by up to 50% in overweight individuals and may even resolve mild sleep apnea.
**Avoid alcohol near bedtime.** Alcohol relaxes throat muscles and worsens airway collapse. Stop drinking 3–4 hours before bed. Sedatives and some muscle relaxants have the same effect.
**Treat nasal congestion.** Allergies, colds, and a deviated septum force mouth breathing and increase vibration. Saline rinses, nasal steroid sprays, and antihistamines can open the airway. External nasal dilator strips help some people, especially if the snoring starts in the nose.
**Mandibular advancement devices (MADs).** These mouthpieces push the lower jaw forward to keep the airway open. They are effective for mild to moderate snoring and some cases of mild sleep apnea. Over-the-counter boil-and-bite versions cost $50–$150; custom devices fitted by a dentist run $300–$1,000 and are more comfortable and durable.
**Tongue-retaining devices (TRDs).** A TRD holds the tongue forward with suction, preventing it from falling back into the throat. It is useful when the tongue is the main obstruction. It takes a few nights to get used to and can cause drooling at first.
**Nasal dilators and strips.** Internal nasal dilators and external adhesive strips physically widen the nostrils. Evidence is mixed, but they help when snoring originates from nasal resistance. They are cheap and low-risk, so they are worth trying before expensive devices.
**Myofunctional and oropharyngeal exercises.** Daily tongue and throat exercises can strengthen airway muscles and reduce snoring in some adults, especially when combined with weight loss. Expect to practice 10–30 minutes daily for at least 8–12 weeks before judging results.
**When snoring may be sleep apnea.** Witnessed breathing pauses, gasping or choking during sleep, severe daytime sleepiness, morning headaches, and resistant high blood pressure are red flags. A sleep study is the only way to diagnose obstructive sleep apnea. CPAP remains the gold-standard treatment; oral appliances and positional therapy are options for select mild cases.