Sleep Health and Wellness
Published on 2 November 2026
Answered & medically reviewed by
Dr. Gurpreet Kaur Malik✓ Doctor verified
MBBS, MD (Pathology) • 17 Years experience
How Can You Reduce or Stop Snoring?
Try sleeping on your side instead of your back, as this may help reduce snoring. If you're overweight, losing excess weight can also improve airflow during sleep. Avoid alcohol and heavy meals close to bedtime, and use saline nasal drops or steam to help relieve nasal congestion. Slightly elevating your head while sleeping and managing allergies can also help. Quitting smoking may reduce throat irritation. If you snore loudly, gasp for air, or experience breathing pauses during sleep, consult a doctor to rule out sleep apnoea.
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