6 simple tricks to help you stop snoring tonight
Hint: Your sleep position can make a big difference.
Jan, 2026
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Slide 1
Odds are, you or someone you love snores. Experts believe about 90 million American adults snore occasionally. Another 37 million snore regularly.
Snoring is often caused by the constriction of air flow in and out of your nose, throat, and mouth. It's influenced by factors like:
- Anatomy
- Alcohol intake
- Weight
- Sleeping position
Occasional snoring may be a nuisance you can live with, but consistent snoring can prevent you and your partner from feeling fully rested. Here are six things you can do to help stop snoring, starting tonight.
Written byLea Herring.
Medically reviewed byMark Arredondo, MD.
Sources: National Sleep Foundation. What Are the Common Causes of Snoring? November 12 + 13
- National Sleep Foundation. What Are the Common Causes of Snoring? November 12, 2020.
- Yale Medicine. Snoring. Accessed on January 30, 2023.
- Medline Plus. Snoring – adults. Page last reviewed July 19, 2021.
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- Medline Plus. Humidifiers and health. Page last reviewed October 2, 2020.
- Camacho M, Guilleminault C, Wei JM, et al. Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis. Eur Arch Otorhinolaryngol. 2018 Apr;275(4):849-855.
- Sperger T, Araujo ACF, Soares CFP. Effect of myofunctional therapy on snoring in obese patients: a randomized trial. Sleep Sci. 2022 Oct-Dec;15(4):421-428.
- Rueda JR, Mugueta-Aguinaga I, Vilaró J, et al. Myofunctional therapy (oropharyngeal exercises) for obstructive sleep apnoea. Cochrane Database Syst Rev. 2020 Nov 3;11(11):CD013449.
- Goswami, U et al. Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial. Sleep & breathing = Schlaf & Atmung. 2019;23(1):243-250.
- Sunj, E. Mouth and Throat Exercises to Help Stop Snoring and Improve OSA. Sleep Foundation. Page last updated March 22, 2022.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. 2019.
- Berg, Sara. What doctors wish patients knew about sleep apnea. American Medical Association. April 1, 2022.
- Ikpeze, Tochukwu. Sleep Apnea Treatments. The American Sleep Apnea Association. Page last updated December 2, 2022.
- Ikpeze, Tochukwu. What is Sleep Apnea? The American Sleep Apnea Association. Page last updated September 29, 2022.
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