How to stop snoring: a practical guide

Who wrote this
Written by the Inha1e team, November 2026. This guide is general information, not medical advice.

Most people snore now and then. For some it is every night, loud enough to send a partner to the spare room. The good news is that a lot of snoring has ordinary causes you can change. This guide covers why snoring happens, what you can try tonight, the aids you can buy, and the signs that mean it is worth talking to a GP.

Why do people snore?

When you sleep, the muscles in your mouth, throat and nose relax. The airway narrows, and air moving through it makes the soft tissue vibrate. That vibration is the sound of snoring. The NHS describes snoring as your tongue, mouth, throat or the airways in your nose vibrating as you breathe (NHS, Snoring).

Things that make it more likely, according to the NHS:

  • being overweight
  • smoking
  • drinking too much alcohol
  • sleeping on your back

Where the noise comes from matters, because it changes what is worth trying:

  • Nose: a blocked or narrow nose can push you to breathe through your mouth.
  • Mouth: snoring with your mouth open.
  • Tongue and throat: the tongue falling back when you lie on your back.

Ten things to try, starting tonight

These are the steps the NHS lists for snoring you can manage yourself, with a few practical notes from us.

  1. Sleep on your side. Back sleeping lets the tongue fall back. The NHS suggests taping or stitching a tennis ball to the back of your sleepwear, or a pillow or wedge that keeps you on your side.
  2. Go easy on alcohol before bed. Alcohol relaxes the throat muscles. The NHS advises not drinking too much.
  3. Stop smoking. Smoke irritates the lining of the nose and throat. Free NHS stop-smoking support is at NHS Better Health.
  4. Lose weight if you are overweight. The NHS lists weight as a common factor.
  5. Avoid sleeping pills unless prescribed. The NHS notes they can sometimes cause snoring.
  6. Keep a regular sleep routine. Plenty of people notice they snore more after a late, exhausted night. Your diary (step 10) will show whether that is you.
  7. Look after your nose at night. If your nose often feels blocked when you lie down, deal with that first. Dust, pets in the bedroom and dry air are common annoyances. A pharmacist can advise on congestion.
  8. Raise your head a little. An extra pillow or a slightly raised bed head helps some people.
  9. Try earplugs for your partner. Not a fix for you, but the NHS suggests it, and it buys peace while you work out what helps.
  10. Keep a snoring diary for two weeks. Note alcohol, sleep position and how blocked your nose felt. A free phone app that records sound overnight helps. Patterns tell you what to change.

Snoring aids: what is out there

You will find a crowded shelf of products. Here is what each type is for, in plain terms. The NHS lists some of these as options, depending on the cause (NHS, Snoring).

Aid What it does Who tends to try it
Nasal strips (adhesive or magnetic) Sit on the outside of the nose and gently lift the sides of the nostrils People whose nose feels blocked or narrow at night
Internal nasal dilators Small clips or cones that sit just inside the nostrils As above, for people who dislike adhesive
Chin straps Hold the jaw closed Mouth-open snorers
Mouth tape A gentle tape over the lips to encourage nose breathing Mouth breathers who breathe easily through the nose (see the cautions in our mouth tape guide)
Mandibular advancement devices A mouthguard that holds the lower jaw forward Tongue-related snoring; ideally fitted by a dentist
Positional devices Keep you off your back Back sleepers

Research on these products varies a lot, and many studies are small. A 2016 review of nasal dilators found they improved nasal breathing but did not improve sleep apnoea measures (Camacho et al., Pulmonary Medicine, 2016). A 2025 review of mouth taping found the evidence does not support it for sleep-disordered breathing (Rotenberg et al., PLOS One, 2025). The British Snoring & Sleep Apnoea Association notes that nasal strips are most relevant when the cause is in the nose (BSSAA).

Where Inha1e fits
We sell magnetic nasal strips: a small adhesive tab on each side of the nose and a reusable magnetic band that clips on top, designed to lift the sides of the nostrils gently, for comfortable nose breathing. They are not a treatment for snoring or sleep apnoea, and we do not claim they will stop your snoring. See how they work.

When to see a GP

Snoring is usually harmless, but sometimes it is a sign of obstructive sleep apnoea, where the airway becomes blocked for short periods during sleep. The NHS says to see a GP if:

  • lifestyle changes are not helping your snoring
  • your snoring has a big impact on you or your partner
  • you feel very sleepy during the day
  • you or your partner notice your breathing stopping and starting, or gasping or choking noises at night

Sleep apnoea can be serious if not treated, and it needs a proper diagnosis (NHS, Sleep apnoea). No strip, tape or gadget replaces that. If you already use a CPAP machine, do not change your treatment without talking to your clinician.

How to help someone else stop snoring

If it is your partner who snores:

  • Talk about it during the day, not at 3am.
  • Suggest the side-sleeping trick first; it is the cheapest thing to try.
  • Keep the snoring diary together.
  • Earplugs or a white noise app for you in the meantime.
  • If you notice pauses in their breathing, encourage them to see a GP.

A simple two-week plan

Week What to do
Week 1 Side sleeping every night, no alcohol within three hours of bed, start the diary
Week 2 Add one thing for the cause you suspect: nose care or a nasal strip if your nose feels blocked, a chin strap if your mouth falls open
Day 14 Read the diary. Better? Keep going. No change, or any of the warning signs above? Book a GP appointment

Frequently asked questions

What is the NHS advice for snoring? The NHS suggests sleeping on your side, losing weight if you are overweight, not smoking, cutting down on alcohol and avoiding sleeping pills. It lists nasal strips or dilators, chin straps and nasal sprays as possible options depending on the cause, and recommends a GP visit if snoring does not improve or you have signs of sleep apnoea.

Can you stop snoring naturally? The NHS says simple lifestyle changes can help: sleeping on your side, not drinking too much alcohol, not smoking and losing weight if you are overweight. Results vary from person to person.

Do nasal strips stop snoring? Nasal strips lift the sides of the nostrils. Whether that makes a difference to snoring depends on the cause. The BSSAA says they are most relevant when the cause is in the nose. They are not a treatment for sleep apnoea. More in our guide to nasal strips for snoring.

Why do I snore when I sleep on my back? On your back, gravity lets the tongue and soft palate fall towards the throat, which narrows the airway.

Is snoring a sign of something serious? Usually not. See a GP if you feel very sleepy in the day or someone notices your breathing stopping and starting, or gasping at night, as these can be signs of sleep apnoea.

Does alcohol make snoring worse? Alcohol relaxes the muscles in the throat, and the NHS lists drinking too much as something to avoid if you snore.