For most people, snoring is nothing more than embarrassing or annoying. But for others, snoring can cause problems or indicate an underlying health problem. Different people snore for different reasons. Trying different tips can help you decide how to stop snoring while you sleep and whether you should talk to a doctor about your snoring.

Adjust sleep time
Many sleepers can reduce or eliminate their snoring by making one or more simple nighttime adjustments.

Sleep on your side
The likelihood of snoring depends on your sleeping position. People are more likely to snore when they sleep on their backs4, also known as the supine position. In contrast, people snore less when sleeping on their side5, which is known as the side position. The tendency to snore may be due to head position rather than body position, and people snore less when their head is turned to the side.

If you know you snore at night and usually sleep on your back, sleep on your side. If you’re having trouble retraining your sleeping patterns, consider using a pillow to keep your body and head in a side position for comfort.

Nose strip or dilator needle
Internal and external nasal dilators are designed to improve airflow while you sleep. As a result, they can reduce snoring6. These small devices are available over-the-counter online and relatively inexpensively at most pharmacies.

Both types of nasal dilators are small, flexible strips that use tension to open the nasal passages. The nasal septum, or external dilator, attaches to the outside of the nose. As it tries to maintain its shape, it pulls outward, lifting the nasal skin and opening up the nasal passages. An internal nasal dilator works similarly, but from the inside. Instead of pulling from the outside of the nose, it pushes outward. Studies show that both types of dilators reduce snoring, but internal dilators are more effective.

Use an anti-snoring mouthpiece
There are many different types of braces available to relieve snoring7. These anti-snoring mouth devices are larger than nasal strips and take more time to get used to because they stay in the mouth overnight. Anti-snoring mouthguards are over-the-counter mouthguards and generally come in two types.

Jaw augmentation devices – often called MADs – are a common type of anti-snoring mouthpiece. These braces are usually fitted over your teeth and then adjusted to move your lower jaw forward. This minor chin correction helps reduce snoring sensation8.

Tongue detents or tongue stabilization devices – often called TRDs or TSDs – are another type of anti-snoring mouthpiece. Like the MAD, this mouthpiece will fit between the teeth. However, instead of adjusting the lower jaw, it holds the tongue. A small portion of the mouth uses suction to keep the tongue from falling back into the throat. One study found that a tongue retainer reduced the intensity of snoring by 68%.

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