How to stop snoring
Snoring is vibration. Side-sleeping and less alcohol help a lot of people. Gasping and daytime sleepiness point to apnea, which a mouth strip will not fix.
By How To Stops desk
Get off your back
A side position lets the tongue sit forward. A pillow behind the back, or a firmer pillow that keeps the neck neutral, is enough of a start for many mild snorers.
Clear the nose and the evening
Treat a stuffy nose the way your clinician recommends. Stop alcohol a few hours before bed — it relaxes the throat. Extra weight around the neck makes the same airway smaller.
Skip gadget roulette
Chin straps and unmeasured mouthpieces can move the jaw without helping the airway. If you try a boil-and-bite guard, stop if your bite changes or your jaw hurts in the morning.
Listen for apnea, not just noise
Pauses, choking, morning headaches, and sleepiness at the wheel are a sleep-study problem. A partner’s recording is useful; it is not a diagnosis.
Watch for this
- Do not drive drowsy while you experiment with pillows.
When to get help
Ask for a sleep evaluation if anyone has seen you stop breathing, or if you are tired no matter how long you were in bed.