5. Limit or avoid alcohol before bed

Try not to consume alcohol for at least 3 hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.Alcohol can also disrupt your sleep in other ways.

For example, alcohol consumption is associated with shorter amounts of REM sleep, according to a 2020 studyTrusted Source. REM sleep is important partly because memory formation and dreaming occur during this stage.

6. Avoid taking sedatives before bed

If you take sedatives, talk with your doctor to see what your options are. Stopping sedative use before bed may ease your snoring. Like alcohol, sedatives can also cause muscles such as your throat muscles to relax.

7. Try to stop smoking, if you smoke

Smoking is a habit that can worsen your snoring. One possible reason for this is that smoking may increase your risk of OSA or worsen the condition, according to a 2014 studyTrusted Source. More conclusive research is needed.Talk with a doctor about therapies — such as gum or patches — that can help you quit.

8. Maintain a moderate weight

If you have overweight, weight loss will help reduce the amount of tissue in the throat. Excess tissue might be causing your snoring.

You can lose weight by reducing your overall caloric intake by eating smaller portions and more nutrient-rich foods. wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring Try to get regular exercise daily. You may also consider reaching out to a doctor or a nutritionist for help.

Medical treatments for snoring

In some cases of snoring, it’s important to seek a doctor’s care to get the medical treatment you need to address the underlying condition.Here are medical treatments commonly used to treat snoring and its various causes:

9. Treat chronic allergies

Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore.

Talk with a doctor about what kind of over-the-counter (OTC) or prescription allergy medications may improve your condition. They’re available in a variety of forms, such as nasal sprays, liquids, and pills.

Options include:

• nonsedating antihistamines, such as cetirizine (Zyrtec), levocetirizine (Xyzal), and loratadine (Claritin)
• sedating antihistamines, such as diphenhydramine (Benadryl)
• inhaled nasal corticosteroids, such as fluticasone (Flonase) and triamcinolone (Nasacort)
• oral decongestants, such as pseudoephedrine (Sudafed) and phenylephrine (Sudafed PE), for short-term use only
• leukotriene modifiers, such as montelukast (Singulair) and zileuton (Zyflo)

10. Correct anatomical structural problems in your nose

Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow.

A deviated septum may cause mouth breathing during sleep, resulting in snoring. It may be necessary to get surgery, called septoplasty, to correct this condition.

Learn more about septoplasty.

11. Use a continuous positive airway pressure (CPAP) machine for OSA

The CPAP machine is the standard treatment for OSA. wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring It requires you to wear a pressurized air mask over your nose, mouth, or both when you sleep. This can help keep your airways open.

Different types of masks are available, including ones that are more comfortable for people with glasses or who breathe through their mouths during sleep.

12. Use an oral appliance

Oral appliances are customized devices prescribed and fitted by dentists. These devices increase the size of the upper airway during sleep, which decreases snoring.

They typically work by one or more of the following mechanisms:

• advancing the lower jaw (mandible)
• changing the position of the soft palate
• retracting the tongue

The American Academy of Sleep Medicine and the American Academy of Dental Sleep Medicine recommend oral appliances for people who request treatment for their snoring and have not found relief with conservative measures.

13. Wear palatal implants

Also called the pillar procedure, this surgery is designed to reduce or stop snoring and improve OSA.During this procedure, tiny implants are inserted into the soft palate to reduce the tissue vibration. Palatal implants are designed to stiffen your soft palate to help you stop snoring.

This treatment is appropriate for people with mild to moderate sleep apnea. It’s not recommended for people who have severe sleep apnea or are overweight.

14. Get uvulopalatopharyngoplasty (UPPP)

UPPP is a procedure used to remove excess tissue in your throat to widen the airway. This can sometimes allow air to move through the throat more easily when you breathe, reducing snoring. wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring It can be done through traditional surgical techniques or laser-assisted, which allows for outpatient therapy.

Multiple studies, including research from 2008Trusted Source and a 2014 studyTrusted Source, have shown that UPPP or laser-assisted uvulopalatoplasty (LAUP) can be used to decrease snoring intensity as measured by patient report. Some research, such as an older 1999 studyTrusted Source, even included bed partner reports.

However, the effect of these procedures does not appear to be long lasting, based on clinical patient follow-up.

15. Consider radiofrequency ablation (RFA)

This minimally invasive treatment uses low intensity radio waves to shrink the tissue on your soft palate. RFA is sometimes referred to as Somnoplasty, which is the name of a trademarked version of the procedure.