Conditions · FAQ
What daily habits may help reduce snoring?
Short answer
Side sleeping, avoiding alcohol near bedtime, and addressing nasal congestion may reduce snoring for some people. Results vary. Weight management may also help when excess weight contributes. These steps do not replace testing if you have breathing pauses, gasping, or daytime sleepiness, and you should not stop prescribed medicines yourself.
Some habits may reduce snoring when they address a factor that narrows your airway. Results vary. Sleeping on your side instead of your back may help in some cases. Avoiding alcohol near bedtime may also help because alcohol relaxes throat muscles. Keep a regular sleep schedule and allow enough time for sleep.
If you often have a blocked nose, ask a clinician about the cause rather than relying on a nasal spray long term. Allergies, a cold, or a structural problem may need different care. Review sleep medicines and other sedating drugs with your prescriber. Do not stop or change a prescribed medicine on your own.
When excess weight contributes, a gradual weight-management plan may help reduce snoring. Results vary. Weight loss is not a guaranteed treatment, and people at any weight can have sleep apnea. Do not delay an evaluation while trying lifestyle changes if you have gasping, witnessed breathing pauses, or daytime sleepiness.
Sources
Written by the Verra clinical team · Medical review pending
General information, not medical advice. If you're in crisis, call or text 988.