How to stop snoring: Top 5 tips, tricks to ensure sound(less) sleep

NEW YORK — The top strategies to beat snoring include using extra pillows, drinking water before bed – and putting a tennis ball in your pajamas to stop you lying on your back.

A study of 2,000 U.S. adults found 52 percent either snore or have a partner who does, with 72 percent of those resorting to a host of tricks to try and silence the noise. Nasal strips, dilators or spray, a hot shower before bed and even sleeping sitting up also featured in the top 30 list.

But while some avoid alcohol before bed or even at all (both 15%), one in 10 swear by a drink before nodding off to stop snoring. Others have resorted to taping their mouth, putting a clothespin on their nose or sleeping with their head at the end of the bed.

The survey was commissioned by and executed in partnership with WebMD and OnePoll, as part of the new 2023 Annual Sleep & Snore Report. It also found that 53 percent of those who snore or live with a snorer are so fed up with the noise, they would do anything do stop it.

This sees them spend an average of $45.30 a year on items to try and silence it, but they would be willing to spend up to $596.60 if it meant it would stop for good. More than four in 10 (42%) would even consider surgery in a bid to bring an end to the habit.

 “Snoring can be disruptive, and people are willing to give pretty much anything a go to put a stop to it,” says Michael Johnson, CEO Rhinomed for, in a statement. “And while some of these are fairly routine strategies — and indeed many proven to help — there are some more unusual things being put to the test. 

“While things like using extra pillows, humidifiers and opening up the airways can all help with snoring, things like having a hot shower before bed, sleeping upside down in the bed and wearing an eye mask aren’t likely to help that much. Whether you are the snorer, or the person who has to put up with the noise from a partner, it can have a huge impact on your sleep, relationship and life generally,” adds Johnson. “As a result, there are some who are willing to do whatever it takes to put a stop to it.”

It also emerged 38 percent have ended up sleeping in separate bedrooms, and 28 percent have resorted to sleeping tablets. But for 15 percent, it has got so bad, they have had a relationship end because of one of them snoring.

snoring in bed
(© Maridav –

In a bid to stop snoring, 42 percent have turned to the internet for advice, while 32 percent have gone to friends and family for help. And 37 percent have even sought help from health professionals.

Although 60 percent admitted they have simply come to accept that it’s never going to go away.

It also emerged that those classed as obese are more likely to be snorers (57%) than those who have an underweight (19%) or healthy (29%) BMI. Additionally, 36 percent of men snore compared to 32 percent of women.

“Snoring doesn’t have to be something you simply put up with,” says Johnson. “With sound strategies, you really can reduce or even eliminate the snoring noise in your bedroom – and not surprisingly, improving your nasal breathing is one of the best things snorers can do.”

Mute Ambassador and Sleep Expert Olivia Arezzolo’s Five Tips To Stop Snoring:

  1. Reduce alcohol intake – Alcohol is a prime risk factor for snoring: it relaxes the muscles in the upper airways, causing them to collapse through the night and amplify snoring.
  2. Sleep on your side – By sleeping on your back, you exacerbate snoring – however, sleeping on your side, or at the very least, having your face on the side, this reduces it.
  3. Ensure you are at a healthy weight – weight reduction for those carrying excess weight can improve snoring – so much so that in some cases, symptoms can be eliminated.
  4. Consider a nasal dilator – for a simple, straightforward solution which can help to make breathing easier at night.
  5. Improve air quality. Well ventilated, purified air reduces the risk that snoring is due to pollution and airborne critters that may offset allergies – which can otherwise lead to irritated airways, congestion and amplify snoring.

Have your own tips and tricks? Leave your suggestions for how to stop snoring in the comments below!

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About the Author

Sophia Naughton

Meet StudyFinds’ Associate Editor, Sophia Naughton. Sophia graduated Magna Cum Laude from Towson University with a Bachelor of Science in Mass Communication directly focused in journalism and advertising. She is also a freelance writer for Baltimore Magazine. Outside of writing, her best buddy is her spotted Pit Bull, Terrance.

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