How to Stop Snoring Naturally: 7 Tips for Quieter Nights

A soothing DELIM nighttime illustration – because quiet, restful nights are worth striving for. Snoring is extremely common. About 45% of adults snore occasionally, and around 25% snore habitually. While an occasional snore may be harmless, frequent loud snoring can disrupt your sleep (and your partner’s) and leave everyone feeling groggy. The good news is that there are simple, natural strategies to reduce snoring. At DELIM, we focus on better nights and easier mornings, so here are 7 tips to help you (and those around you) sleep more peacefully.

1. Sleep on Your Side (Not Your Back)

One of the easiest lifestyle changes to curb snoring is to change your sleep position. Lying on your back makes it easier for the tongue and soft palate to collapse toward the back of your throat, which narrows the airway and triggers that vibration noise. By sleeping on your side instead, you help keep your airway more open, so air flows more freely and quietly. Many people find their snoring reduces dramatically when they switch to side-sleeping.

If you’re a chronic back-sleeper, a few tricks can train you to stay on your side. For example, some people tape or sew a tennis ball to the back of their pajama top – if you roll over, the discomfort prompts you to roll back to your side. You can also invest in a special anti-snore pillow or a wedge to slightly elevate your upper body. Raising the head of the bed by about 4 inches can prevent the tongue from sliding back and may ease snoring as well. The key is finding a position that keeps your throat open and air flowing smoothly through the night.

2. Maintain a Healthy Weight

Carrying extra weight is a major risk factor for snoring. Excess fatty tissue around the neck and throat can compress the airway when you lie down, leading to those vibrating noises. Even a moderate weight loss may lessen the severity of snoring by relieving pressure on the airway.

If your BMI is in the overweight or obese range, consider talking with your doctor about a weight loss plan. Shedding a few kilograms through healthy diet and exercise not only reduces snoring but also benefits your overall health. Weight loss takes time, so pair this tip with other strategies (like side-sleeping and nasal relief) to find immediate relief while you work toward long-term health goals.

3. Avoid Alcohol and Sedatives Before Bed

Alcohol and sedative medications can make snoring worse because they relax the muscles in your throat and tongue too much during sleep. This extra relaxation means your airway is more likely to partially collapse, leading to louder snoring.

For quieter nights, try to limit alcohol and sedatives in the 3–4 hours before bedtime. Have your drink with dinner, not right before sleep. Take sedatives only under medical guidance, and tell your doctor if you snore. By keeping your throat muscles from over-relaxing, you help maintain a steadier airflow.

4. Keep Your Nasal Passages Clear

A stuffy nose can force mouth breathing, which increases snoring. If you have allergies or frequent congestion, treat them. A saline nasal rinse or a nightly nasal steroid spray (if your doctor recommends it) can reduce swelling and open up airflow.

Nasal dilator strips can also help. These widen the nasal passages and make it easier to breathe through your nose. There are also internal nasal dilators that flare the nostrils. These won’t fix snoring caused by the throat and they don’t treat sleep apnea, but they are a simple, low-risk way to support nose breathing. A clear nose reduces open-mouth breathing, which often makes sleep quieter.

5. Strengthen Your Throat Muscles with Exercises

Strengthening the muscles around your airway makes them less likely to collapse or vibrate during sleep. Oropharyngeal exercises (targeted mouth and throat exercises) can reduce snoring frequency and volume over time.

One option is singing practice. Singing uses many of the same throat muscles that slacken during snoring. People who perform daily vocal or tongue exercises for a few months often report quieter sleep. Other exercises include tongue slides, chewing motions, and exaggerated vowel sounds. Aim for 10–15 minutes per day for best results. This won’t cure severe snoring or sleep apnea, but it can help mild snoring.

6. Try Mouth Taping to Encourage Nose Breathing

If you tend to snore with your mouth open, mouth taping can help. You apply a specialized, gentle adhesive tape over your lips to keep your mouth sealed, which encourages nasal breathing. By preventing open-mouth breathing, mouth taping can stabilize your airway and reduce snoring. Some small studies found snoring decreased in people who taped their mouths at night.

Important: only use skin-safe, medical-grade tape designed for the mouth (such as DELIM Mouth Tape). Never use regular household tape. Apply a single strip across your lips so it is secure but not airtight. Only tape if your nose is clear. Do not use mouth taping if you have significant nasal obstruction or suspected sleep apnea. Stop if you feel discomfort or can’t breathe well.

7. Quit Smoking (and Other Irritants)

Smoking irritates the lining of the nose and throat, causing swelling and narrowing of the airway. This makes snoring more likely. Quitting or cutting back can reduce congestion and throat irritation and may improve snoring.

Also consider other irritants: nighttime acid reflux, dusty bedding, or poor air quality in the bedroom. Improving your sleep environment supports clearer breathing.

Bonus: When to See a Doctor

Natural remedies can greatly reduce common snoring, but see a doctor if you have gasping or choking awakenings, daytime sleepiness, or pauses in breathing during sleep. These can be signs of obstructive sleep apnea, which may need medical treatment such as CPAP or an oral appliance.

For most people, small lifestyle changes add up: change sleep position, clear the nose, reduce alcohol, and support nose breathing. Taken together, they can make nights quieter for you and anyone nearby.

---

References: Health information in this article is based on guidance from reputable sleep and health sources such as the NHS, Mayo Clinic, and sleep health organizations. Consult your healthcare provider for personal advice.