snores

ANSWERS

How to stop snoring tonight

Seven quick fixes for tonight, and what to do if you need more than a quick fix.

Seven quick fixes

  1. Sleep on your side. Wedge a pillow behind your back or hug a body pillow so you don't roll over 1.
  2. No alcohol in the last three hours. It relaxes the throat more than normal sleep does 2.
  3. Clear your nose. A saline spray or rinse before bed, or a hot shower.
  4. Try a nasal strip if your nose feels narrow or blocked 4.
  5. Lift your upper body a little with a wedge, not a pile of pillows 5.
  6. Take allergens out of the bedroom: pets out, bedding fresh, windows closed in pollen season.
  7. Help your partner: earplugs and falling asleep first make a big difference to the person beside you.

For the longer term

Some of the most effective changes take weeks: daily throat exercises, weight loss and, for persistent snoring, an anti-snore mouthguard. The 30-day plan puts them in order.

What is the fastest way to stop snoring?

Sleeping on your side and skipping alcohol before bed often make a difference the same night 1,2.

How can I stop snoring immediately?

Turn onto your side, clear your nose and lift your upper body a little. If you're the partner, earplugs help straight away.

What can I take to stop snoring tonight?

Saline sprays and nasal strips are drug-free. Avoid alcohol and sleeping pills, which make snoring worse. Ask a pharmacist before using other medicines.

Why do I snore so loudly tonight?

Alcohol, a cold, sleeping on your back and being very tired are common reasons for an unusually loud night.

Sources

  1. Nakano H, Ikeda T, Hayashi M, Ohshima E, Onizuka A. Effects of body position on snoring in apneic and nonapneic snorers. Sleep. 2003;26(2):169-172. doi.org/10.1093/sleep/26.2.169
  2. Issa FG, Sullivan CE. Alcohol, snoring and sleep apnea. J Neurol Neurosurg Psychiatry. 1982;45(4):353-359. doi.org/10.1136/jnnp.45.4.353
  3. Young T, Finn L, Kim H. Nasal obstruction as a risk factor for sleep-disordered breathing. J Allergy Clin Immunol. 1997;99(2):S757-S762. doi.org/10.1016/S0091-6749(97)70124-6
  4. Löth S, Petruson B. Improved nasal breathing reduces snoring and morning tiredness: a 6-month follow-up study. Arch Otolaryngol Head Neck Surg. 1996;122(12):1337-1340. doi.org/10.1001/archotol.1996.01890240045010
  5. Souza FJFB, Genta PR, de Souza Filho AJ, Wellman A, Lorenzi-Filho G. The influence of head-of-bed elevation in patients with obstructive sleep apnea. Sleep Breath. 2017;21(4):815-820. doi.org/10.1007/s11325-017-1524-3

COMING SOON

Snore less.
Find what works.

Snores measures your snoring every night, suggests which remedies to try, guides a few minutes of throat exercises a day and shows which changes go with quieter nights for you. The sound stays on your iPhone.

Meet Snores
Snores at night on iPhone: a big clock, the Snores moon glowing softly, how long it has been listening and a Hold to stop button

This page is general information, not medical advice. Snores is not a medical device and does not diagnose sleep apnea or any other condition. If you are worried about your sleep or your breathing, talk to a doctor.