How to Stop Snoring: Simple Habits to Try and When to See a Doctor

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If you are searching for how to stop snoring, start with two questions: is your snoring just noisy, or does it come with pauses in your breathing? The first is common and often linked to habits you can change. The second can be a sign of obstructive sleep apnea, and that needs a doctor, not a new gadget. This guide covers both, using what major health organizations publish, and is honest about what a pillow can and cannot do.

Quick answer: health sources suggest trying side sleeping instead of lying on your back, cutting back on alcohol and sleeping pills at bedtime, not smoking, losing weight if you are overweight, and easing nasal congestion (NHS; MedlinePlus). If someone has noticed your breathing stop and start, or you gasp or choke in your sleep, see a doctor.

When snoring is a reason to see a doctor

Read this part first. Cleveland Clinic explains that snoring alone doesn’t mean you have sleep apnea, but snoring that comes with episodes where your breathing pauses could be a sign of obstructive sleep apnea (Cleveland Clinic). The US National Heart, Lung, and Blood Institute lists these common signs of sleep apnea (NHLBI):

• Frequent loud snoring
• Breathing that starts and stops
• Gasping for air
• Daytime sleepiness and tiredness
• Headache

Talk to a doctor if any of these apply to you, or if:

• your bed partner says you stop breathing, choke or gasp during the night;
• you wake up not feeling rested, have morning headaches, or feel very drowsy during the day;
• you have trouble with attention, concentration or memory;
• you have tried the self-care steps and they haven’t helped (MedlinePlus).

The NHS adds that you should see a doctor if your snoring has a big impact on your life or your partner’s, and notes that sleep apnea can be serious if it is not treated (NHS). No pillow, strap or spray sold online replaces that conversation. Our own Melara Max review says the same: if you or your doctor suspect sleep apnea, you need a medical evaluation, not a new pillow.

Why people snore

Snoring is the rumbling or rattling sound some people make in their sleep. It happens when the airway is partly blocked and the tissues vibrate as air moves past (Cleveland Clinic). The NHS describes it as your tongue, mouth, throat or nasal airways vibrating as you breathe, because these parts relax and narrow during sleep (NHS).

According to Cleveland Clinic, common factors include:

• Age: muscle tone decreases as we get older.
• Anatomy: enlarged tonsils or adenoids, a large tongue, or a deviated septum.
• Congestion: allergies or a cold.
• Alcohol, sedatives and lack of sleep: they can relax the upper airway muscles.
• Sleeping on your back: snoring is more likely than when you sleep on your side.
• Body weight: overweight and obesity are linked to more snoring.
• Sex and family history: men are more likely to snore, and snoring tends to run in families.

Occasional snoring is very common. Cleveland Clinic notes that nearly everyone snores at some point, including babies and young children.

How to stop snoring: habits to try first

These are the self-care steps listed by the NHS and MedlinePlus. None of them is guaranteed, and they work best for simple snoring, not for sleep apnea.

1. Sleep on your side, not flat on your back

Both the NHS and MedlinePlus suggest side sleeping. MedlinePlus mentions an old trick: sewing a ball into the back of your nightwear so it is uncomfortable to roll onto your back (MedlinePlus).

2. Go easy on alcohol and sleeping pills at bedtime

MedlinePlus advises avoiding alcohol and medicines that make you sleepy at bedtime. The NHS says not to drink too much alcohol and notes that sleeping pills can sometimes cause snoring (MedlinePlus; NHS). Never stop a prescribed medicine on your own; ask the doctor who prescribed it.

3. Don’t smoke

Smoking is on the NHS list of things that can make snoring worse (NHS).

4. Lose weight if you are overweight

Both sources list this. MedlinePlus explains that extra tissue in the neck puts pressure on the airway (MedlinePlus). Thin people can snore too, since causes like a large tongue or a deviated septum have nothing to do with weight.

5. Ease a blocked nose

Congestion from allergies or a cold can contribute to snoring. MedlinePlus mentions over-the-counter, drug-free nasal strips that help widen the nostrils, and notes they do not treat sleep apnea (MedlinePlus).

6. Help the person next to you

If your snoring keeps a partner awake, the NHS suggests they consider earplugs while you work on the steps above (NHS).

Where a pillow fits in (and where it doesn’t)

A pillow is a comfort product. It does not stop, cure or treat snoring or sleep apnea, and we have not seen independent evidence that any specific pillow does. Be wary of products that promise otherwise.

What a pillow can do is make the position you choose more comfortable. If you are trying to sleep on your side, a pillow that is too flat or too high can make that position feel awkward. The Sleep Foundation notes that side sleepers generally prefer a high-loft pillow (above 5 inches) to fill the space between the head and the shoulders (Sleep Foundation). Our pillow loft guide shows how to measure the height you need, and how to use a pillow as a side sleeper covers placement.

If you are comparing pillows marketed for snoring, read our honest take in pillows and snoring first. And if you are simply looking for a comfortable side sleeper pillow, our guide to the best pillow for side sleepers compares three types by body and sleep style.

A simple plan for the next two weeks

1. Check for warning signs. Ask your bed partner whether they have heard you stop breathing, choke or gasp. If yes, book a doctor’s appointment now.
2. Change one or two habits at a time. For example, side sleeping and no alcohol close to bedtime.
3. Ask for feedback. A partner can tell you whether the snoring is quieter or less frequent.
4. Make side sleeping comfortable. Check your pillow height with our loft guide.
5. Still snoring, or feeling tired during the day? See a doctor. Snoring that does not improve with self-care is a good reason to get checked.

How we put this guide together

This is an educational guide, not medical advice. We used published information from the NHS, MedlinePlus (US National Library of Medicine), Cleveland Clinic, the US National Heart, Lung, and Blood Institute and the Sleep Foundation, all checked on November 10, 2026. We did not test any snoring product. Read how we review pillows.