How to Reduce Snoring Naturally: What Helps and What Doesn’t

Firstly, try sleeping on your side rather than on your back. Secondly, avoid having any alcohol a couple of hours before going to sleep. Finally, make sure your nose is clear by using a saline nasal spray or warm shower. These small changes could help alleviate your snoring.

Snoring can often be caused by a variety of factors and therefore what works for one may not work for another. This article will explain why you are snoring, what may be causing you to snore and what research shows regarding common remedies. We will also explain how a clever pillow like NoctIQ can be used as part of your nightly routine.

There is no natural remedy that can guarantee to stop you snoring, the aim is to reduce how often, how long and how loud you snore to create a more peaceful night for both you and your partner.

Why snoring happens

Snoring is the sound made when soft tissue in the tongue, mouth, throat or nose vibrates as you breathe. When you fall asleep, these muscles relax. That can make the space in the throat narrower, so air moving through causes the tissue to flutter.

It often becomes louder after alcohol, when you are very tired, or when you sleep on your back. Being overweight, smoking and some sleeping medicines can also make snoring more likely.

“Snoring is very common and is not usually caused by anything serious.” — HSE Ireland

That said, loud snoring with pauses in breathing, gasping or choking can sometimes be linked to sleep apnea. If that sounds familiar, it is important to speak to a doctor.

Work out what kind of snorer you are

Most advice gives everyone the same list. It is more useful to start with the likely cause of your snoring.

These causes can overlap. Someone who sleeps with an open mouth and has a drink most evenings may need to work on more than one thing. The goal is to find the change most likely to make a difference for you.

Sleep position: often the first thing to try

When you lie on your back, gravity can pull the tongue and soft palate towards the back of the throat. This can make the space behind them narrower and increase vibration.

Side sleeping is therefore one of the simplest things to try. Health services commonly recommend it, along with a supportive pillow or bed wedge, for people whose snoring is worse on their back. HSE Ireland

The difficulty is that many people change position during the night without realizing it. A tennis ball sewn into the back of pajamas is an old trick, but it can be uncomfortable and hard to keep up over the long term.

This is where a smart pillow can help. NoctIQ is an AI-enabled pillow that detects snoring through its app and makes gentle adjustments to encourage a subtle change in head position. The aim is to respond during the night without fully waking the sleeper.

In NoctIQ’s 2025/26 study of 17 adults with habitual snoring, participants had a 50.2% reduction in snore events. Using a validated event-to-time conversion, that works out to a 60% reduction in snore-minutes. In the same study, 94% of participants had fewer snore counts per night (NoctIQ). Individual results vary, and NoctIQ is a wellness device, not a treatment for sleep apnea.

Everyday changes that may help

Clear your nose before bed

Having a blocked nose can cause you to breathe through your mouth, which can lead to louder snoring. Research has shown that adults with severe nasal congestion at night have around 3 times greater odds of being habitual snorers (4,916 participants).

Having a nasal decongestant, warm shower, regular washing of bedding and keeping dust down in your room can help if your congestion is causing snoring. If your snoring is coming from your nose, nasal strips or nasal dilators can help. These are low risk and low cost, but won’t really help if you’re snoring because of your mouth/throat.

If you’re experiencing a blocked nose most nights, or have facial pain or frequent nosebleeds see a doctor.

Move your last drink earlier

Alcohol causes additional relaxation of the muscles in your throat. A review of 13 studies showed that alcohol was associated with worsened snoring in those who already snore.

You don’t necessarily have to stop drinking completely. Try to have your last drink 3-4 hours before bed and see if your partner notices any difference.

Look at smoking, sedatives and weight

Smoke will irritate the nose and throat, and make mucus production more likely, which may lead to mouth breathing. Certain sleep medications and tranquilizers may also cause a similar relaxation of the throat, as would alcohol. However, if snoring problem worsens following the use of a medicine, consult the prescriber before adjusting the medicine.

For some, an excess weight around the neck can increase their risk of snoring. However, it is just one possible cause and many non-overweight individuals snore due to the position of their nose, jaw or sleep position. Weight management is a component of overall well-being, but it is not the only thing you should try.

Keep a regular sleep routine

Short or broken sleep can translate to better, deeper, and more relaxed sleep, and this can result in more snoring for some. One place to begin is to stick to a regular sleep schedule, particularly with regard to your bedtime routine.

If your snoring is definitely worse at night, then you might be able to improve your nightly habits in a few days.

Tongue and throat exercises

Exercises for the tongue, soft palate and throat may sound unlikely, but there is research behind them. In one randomized trial of 39 adults whose main complaint was snoring, three months of daily mouth and throat exercises reduced the average snore index from 99.5 to 48.2 snores per hour.

These exercises take time and consistency. They are not a quick fix, but they may be worth adding alongside position changes and nasal care.

Try these during the day, not in bed:

• Tongue slide: Place the tip of your tongue on the roof of your mouth and slide it backwards. Repeat 15 to 20 times.

• Tongue press: Press your whole tongue flat against the roof of your mouth and hold it there.

• Vowel sounds: Say A, E, I, O and U slowly and clearly for a few minutes.

• Cheek puff: Puff out one cheek at a time and hold for a few seconds.

• Jaw stretch: Gently push your lower jaw forward and hold for five seconds.

Stop if anything causes pain, jaw clicking or dizziness. If you have jaw or neck problems, check with a dentist or doctor first.

What to be careful with

Mouth tape

Mouth taping has become popular on social media, but the evidence for benefit is limited. A 2025 review of 10 studies found little proof that it helps and raised safety concerns for people whose noses become blocked.

If you cannot breathe easily through your nose, avoid mouth taping. Speak to a doctor if you wake up gasping, anxious or short of breath.

Nasal strips and dilators

These can be useful if your snoring begins in the nose. They hold the nostrils open and may make breathing through the nose easier.

They are unlikely to help much if the main cause is an open mouth or vibration lower in the throat. Think of them as one part of a wider plan, not a complete solution.

Do anti-snore pillows work?

Some can help some people, especially when sleep position plays a part. But it depends on the type of pillow.

Static pillows have a fixed shape. They may support the head and neck or make back sleeping less comfortable. They are simple and usually affordable, but they cannot respond if you roll onto your back at 3 a.m. or begin snoring again later in the night.

NoctIQ is different. It detects snoring through an app on your phone and makes gentle adjustments to encourage a subtle change in head position. In 2025/26 testing across more than 20,000 audio samples from 100 users, NoctIQ achieved 99% snore-event precision. The aim is to respond while you sleep, rather than relying on you to maintain one position all night.

A simple month to test

Changing one thing at a time makes it hard to see progress. Changing everything at once makes it hard to know what helped. For most people, it is better to try a few low-cost, low-risk changes together for two to four weeks.

• Finish alcohol and heavy meals three to four hours before bed.

• Use a saline rinse or warm shower if your nose feels congested.

• Keep the bedroom cool, dark and not too dry.

• Sleep on your side where you can.

• Do tongue and throat exercises daily.

• Keep a simple record of what happens overnight.

That last point matters. A tired partner’s memory is not the most reliable way to measure progress. The NoctIQ app keeps a record of snoring through the night, so you can compare nights rather than rely on impressions.

When to speak to a doctor

Snoring is common and often harmless. But it is worth speaking to a doctor if it comes with:

• Pauses in breathing noticed by a partner

• Choking or gasping during sleep

• Strong tiredness during the day

• Morning headaches

• A sudden change in how loud or often you snore

These signs can sometimes be linked to sleep apnea, which needs proper medical assessment. You can find practical guidance on snoring and when to seek help from the HSE and NI Direct.

Important note

NoctIQ is a consumer wellness product, not a medical device. It does not diagnose or treat sleep apnea or any other medical condition, and it is not a replacement for CPAP or any therapy prescribed by a doctor.

NoctIQ is designed to reduce the number of snore events, their length and their loudness. It does not eliminate snoring entirely, and no such claim is made.

Final thoughts

Snoring rarely has just one cause. Still, a few easy changes can make a difference for many people: sleeping on your side, avoiding alcohol close to bedtime and keeping the nose clear.

Try to notice when your snoring is worse. If it is louder on your back, position may be the main thing to work on. If your nose is blocked, start with nasal care. If it follows late nights or alcohol, look at your evening routine.

Small, consistent changes are usually more useful than looking for one product that promises everything.

 

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