Snoring

Snoring can be a sign of sleep apnea, which is associated with cardiovascular and cognitive risks. Several measures may help reduce snoring, but persistent snoring—especially with daytime sleepiness or unrefreshing sleep—should be discussed with a doctor. 1

• Side sleeping: Sleeping on your side rather than your back can reduce airway collapse and hypoxic events; back sleeping makes snoring and breathing pauses more likely. 2
• Nasal-breathing training: Practicing nasal breathing during low-intensity exercise may help build the habit for sleep. Medical tape over the mouth was discussed as one way to encourage nasal breathing and may reduce snoring, but avoid doing it in a way that could be unsafe. 3
• Tongue-strengthening exercises: Myofunctional therapy works on lip closure, tongue posture, and strengthening breathing-related muscles. It was described as training rather than a quick fix; adults with structural airway issues may need additional intervention. 4
• SnoreLab: The app records breathing during sleep and shows snoring patterns and severity. A positive snoring result is a reason to seek medical advice. 5
• Alcohol and weight: Alcohol can increase snoring, and weight loss may help reduce sleep apnea when excess weight is a factor. 6 7
• Medical evaluation: If snoring is persistent, or comes with unrefreshing sleep or daytime sleepiness, talk to a doctor about testing for sleep apnea; in-home testing may be available. 8