How to stop snoring

Updated October 31, 2026

To snore less, the NHS suggests sleeping on your side, losing weight if you carry extra, not smoking, and limiting alcohol. Avoid sleeping pills, which can sometimes cause snoring. If you feel sleepy during the day, stop breathing during sleep, or gasp or choke, see a doctor, because these can be signs of sleep apnea.

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What you can try at home

Sleep on your side: a special pillow or bed wedge can help you stay there
Work on losing weight if you carry extra
Don’t smoke
Limit alcohol
Avoid sleeping pills, which can sometimes cause snoring
If your snoring disturbs your partner, suggest earplugs

How to tell if a change is working

It’s hard to judge your own snoring while you sleep. Change one thing at a time and record several nights before and after. SleepBoo saves snoring clips with their times, and the journal helps you compare them with factors such as caffeine and screens.

When to see a doctor

The NHS advises seeing a GP in any of these situations:

Lifestyle changes aren’t helping
Snoring has a big impact on your life or your partner’s
You feel sleepy during the day
Your breathing stops and starts during sleep
You make gasping or choking noises

Frequently asked questions

Do anti-snoring products work?

Mayo Clinic notes that most over-the-counter snoring products haven’t been proven effective in clinical trials.

Can SleepBoo stop my snoring?

No. It records sound so you can follow what happens at night. It doesn’t treat snoring or diagnose sleep apnea.

Sources

SleepBoo is a wellness app and does not replace medical advice.