How to Stop Snoring: Simple Habits for a Better Night’s Rest

Key Takeaways

• Snoring is usually caused by partial airway narrowing during sleep, often linked to mouth breathing, nasal congestion, sleep position, or excess weight.

• Simple changes like side sleeping, using mouth tape and nasal strips, reducing alcohol intake, and using anti-snoring devices may help reduce snoring quickly.

• Chronic loud snoring can sometimes signal obstructive sleep apnea (OSA), especially if paired with choking, gasping, or daytime fatigue.

• Combining long-term habits with products like nasal strips, mouth tape, or anti-snoring mouthpieces often delivers the best results for better sleep and improved sleep quality.

Snoring can ruin a good night’s sleep for both you and anyone nearby. Whether it’s mild occasional snoring or loud nightly disruptions, the good news is that there are proven ways to reduce snoring naturally.

If you’re searching for how to stop snoring while sleeping naturally, the key is to identify what might be causing your airway to narrow during sleep. From mouth breathing and nasal congestion to sleep position and weight gain, several factors can contribute to snoring.

In this guide, you’ll learn why people snore, quick ways to stop snoring, long-term habits that improve sleep quality, anti-snoring devices that actually work, and when snoring may signal something more serious, like sleep apnea.

What is Snoring and Why People Snore

Snoring happens when airflow becomes partially blocked during sleep. As air struggles to move through the airway, tissues in your mouth and throat vibrate, creating that persistent sound we all recognize as snoring.

Breathing is also often more restricted when muscles relax during sleep. This can narrow the airway, which further contributes to snoring.

Common causes of snoring:

• Mouth breathing during sleep

• Sleeping on your back

• Excess weight around the neck

• Alcohol before bed

• Nasal congestion or allergies

• A deviated septum

• Poor sleep routine

• Enlarged tonsils

• Obstructive sleep apnea

People who breathe through their mouths at night are often more likely to snore because this habit can cause the jaw to shift backwards, letting the tongue sag into the throat. Nasal breathing naturally helps humidify and filter out dust and allergens, which can reduce congestion linked to snoring. (1)

Occasional snoring is common and usually harmless, however, chronic loud snoring may signal a more serious sleep disorder like obstructive sleep apnea.

Read more in our guides on why is my husband snoring all of a sudden and why do I wake myself up from snoring?

Is Snoring Dangerous?

Potential Health Risks of Untreated Snoring or OSA

• Increased risk of high blood pressure

• Poor sleep quality and daytime exhaustion or headaches

• Greater risk of heart disease, stroke, and diabetes

If snoring includes choking, gasping, or pauses in breathing during sleep, talk to your doctor or a sleep specialist as soon as possible.

If you struggle with sleep apnea, find out more at Does a CPAP stop snoring?

Tips to Stop Snoring While Sleeping

Small adjustments can make a major difference in reducing snoring and improving sleep quality. Here are a few to try.

Tip 1: Sleep on Your Side

Sleeping on your back is one of the most common reasons that people might snore.

When you sleep on your back, gravity pulls your tongue and soft tissues backward, narrowing your airway. Side sleeping, on the other hand, can help to keep your airway more open.

A simple body pillow or positional sleep aid can help train your body to stay on its side throughout the night. You can also try placing a sleeping pillow behind your back to prevent rolling over.

Tip 2: Reduce Nasal Congestion

Nasal obstruction narrows the nasal passages and forces more people to breathe through their mouths at night, which can increase snoring.

To improve nasal breathing during sleep:

• Try nasal strips

• Use a humidifier

• Address allergies

• Keep bedroom air clean

• Try a saline rinse

Dream Recovery Second Wind Nasal Strips are the quickest way to instantly improve nasal breathing by up to 33%. With hypoallergenic adhesive and a minimalist design, they are comfortable and easy to apply and remove without discomfort.

Try Second Wind Nasal Strips tonight.

Tip 3: Avoid Alcohol Before Bed

Alcohol relaxes the muscles in the mouth and throat, making airway collapse more likely during sleep.

Scientific research shows that alcohol consumption can worsen snoring and breathing instability during sleep. (2)

Therefore, it’s best to avoid drinking alcohol within 3 to 4 hours of bedtime if snoring is a recurring issue.

Tip 4: Try Mouth Tape for Sleeping

Mouth tape is an incredibly effective solution for reducing mouth breathing during sleep, and has been shown to support sleep quality and reduce snoring severity. (3)

Mouth taping is the practice of gently keeping the mouth closed with skin-safe adhesive strips. This can help to encourage nasal breathing and reduce dry mouth and snoring.

Potential benefits of mouth taping include:

• Better sleep quality

• Less dry mouth

• Reduced bad breath

• Improved oral health

• More nasal breathing during sleep

(4) (5) 

Not all mouth tapes are created equally, and lower-quality tapes can cause skin irritation or fall off during sleep. Dream Mouth Tape is considered one of the best mouth tapes for sleeping and is made from organic bamboo silk and a hypoallergenic adhesive to ensure luxurious comfort while staying put throughout the night.

Sleep more deeply with Dream Mouth Tape.

Note: mouth taping isn’t suitable for everyone. People with severe sleep apnea, nasal obstruction, or chronic congestion should talk to their doctor before trying out mouth tape.

Tip 5: Combine Multiple Strategies for Faster Results

Many people searching for how to stop snoring immediately while sleeping start with positional therapy, nasal breathing support, and reducing alcohol before bed. These are some of the quick ways to stop snoring naturally without prescription treatment.

It’s best to combine multiple strategies at once for the most significant results. Such as avoiding alcohol in the evenings and then sleeping on your side with mouth tape and nasal strips. 

Long-Term Habits to Reduce Snoring

Short-term fixes help, but long-term habits are often the most effective way to stop snoring permanently.

Habit 1: Maintain a Healthy Weight

Excess weight (especially around the neck area) can create compression against the upper airway and therefore contribute to snoring.

According to a clinical trial, weight loss may improve breathing during sleep and reduce snoring in overweight individuals. (6)

Therefore, if you’re overweight and struggle with snoring, adopting a balanced diet alongside a regular exercise routine may help reduce snoring by decreasing pressure on your airway.

Habit 2: Improve Your Sleep Routine

Poor sleep habits can worsen snoring by increasing muscle relaxation and disrupting sleep.

A healthier sleep routine includes:

• Going to bed consistently

• Avoiding screens before sleep

• Limiting caffeine late in the day

• Sleeping 7 to 9 hours nightly

People who are sleep deprived often snore more loudly.

Habit 3: Practice Nasal Breathing During the Day

Nasal breathing during the day might help to train healthier breathing habits at night.

Benefits of nose breathing may include:

• Better humidification

• Improved airflow and reduced congestion

• Filter out dust and allergens

• Increased nitric oxide production
  

Anti-Snoring Devices and Over-the-Counter Solutions

Many anti-snoring products are designed to improve airflow, reduce mouth breathing, and keep the airway open during sleep.

1. Mouth Tape

By gently sealing your lips with medical-grade tape, mouth taping encourages healthy nasal breathing, which keeps the airway open and prevents dry mouth. 

If you’re searching for the best mouth tape for sleeping and the best mouth tape for sleep apnea, look no further than Dream Recovery. 

Made with organic bamboo silk and a specialized hypoallergenic adhesive, Dream Recovery Mouth Tape is luxuriously soft, eco-friendly, and kind to sensitive skin - all while staying on throughout the night to ensure you get all the benefits of mouth taping for sleep.

Eliminate snoring now with Dream Recovery Mouth Tape.

You can learn more here about mouth breathing vs nasal breathing and other ways to train yourself to sleep with your mouth closed.

2. Nasal Strips

If you’ve been wondering how to stop someone snoring immediately, external nasal strips, like Dream Recovery Second Wind Nasal Strips, can instantly improve airflow through your nasal passages, reducing snoring. 

Nasal strips aim to open up the area in which air can move in and out of your nasal passages, which can help to reduce air resistance and the vibrations that can cause snoring. 

This is particularly effective for individuals whose snoring stems from nasal congestion or a deviated septum. 

Shop Dream Recovery Second Wind Nasal Strips now.

Check out our guide on the best nasal strips for snoring and learn more about nasal strips vs nasal dilators.

3. Anti-Snoring Mouthguards

Many people find themselves wondering, do mouthguards help with snoring?

The answer is sometimes. Mouthguards designed for snoring, also known as mandibular advancement devices (MADs), can be an effective solution for certain people. 

These devices work by repositioning the lower jaw slightly forward, which helps keep the airway open and reduces the vibrations that cause snoring.

These devices may help people with:

• Mild obstructive sleep apnea

• Jaw collapse during sleep

• Tongue-based airway obstruction

Check out our guide on the best anti-snoring mouthpieces of 2026 here and learn about CPAP vs Oral Appliance.

When Snoring Needs Medical Attention

Snoring may signal obstructive sleep apnea (OSA) if it is a chronic issue and includes other symptoms.

Warning signs of sleep apnea include:

• Loud chronic snoring

• Choking or gasping during sleep

• Daytime fatigue

• Morning headaches

• Difficulty concentrating

• Pauses in breathing during sleep

• Waking with dry mouth

According to the Centers for Disease Control and Prevention, untreated sleep apnea can increase the risk of cardiovascular disease and other serious health issues. (7)

If these symptoms sound familiar to you, consult a sleep specialist as soon as possible.

How to Create a Stop Snoring Plan

The best anti-snoring strategy usually combines multiple approaches at the same time. 

An effective plan may include:

• Side sleeping

• Weight management

• Nasal strips

• Mouth tape

• Reducing alcohol intake

• Better sleep hygiene

For example:

Combining 3 to 5 strategies at once often produces better results than relying on one solution alone.

Say Goodbye to Snoring Problems With Dream Recovery

Snoring can affect sleep quality, relationships, recovery, and overall health. The good news is that many people can reduce snoring naturally with better sleep habits, nasal breathing support, and targeted anti-snoring products like Dream Mouth Tape and Second Wind Nasal Strips.

Dream Recovery offers tools designed to support deeper sleep, improved breathing during sleep, and reduced snoring. 

Say goodbye to snoring with Dream Recovery.