The Best Home Remedies for Snoring

Snoring isn't just a nighttime annoyance; it can be a serious health issue.
© Prevention // © Prevention

When to Call A Doctor

In general, the louder and more frequent you snore, the more likely it is related to a medical problem such as sleep apnea. If home remedies haven't helped your snoring, or if you have snoring and chronic stuffiness, or snoring and heartburn, see a doctor.
1 of 7 Couple in bed (© Stockbyte White/Photolibrary)

Tennis Ball

If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-shirt and sew it to the mid-back of your tight pajama top. The discomfort forces you to roll over and sleep on your side, without waking you up. Expert: Jacob Teitelbaum, MD, a board-certified internist and medical director of the Fibromyalgia and Fatigue Centers.
2 of 7 Tennis ball (© Pixtal Images/Photolibrary)

Extra Pillows

Try propping your head up with an extra pillow to stop snoring. This opens your airway more, which prevents the back of the throat from collapsing and causing snoring. You can also raise the head of your bed by putting a couple of bricks under the legs of your bed, for example. Expert: Philip Westbrook, MD, founder and former director of the Sleep Disorders Center at the Mayo Clinic in Rochester, MN, and Cedars-Sinai Medical Center in Los Angeles, former president of the American Academy of Sleep Medicine, and former editor of the journal of Sleep Medicine Reviews.
3 of 7 Pillow propping (© David Shopper/Comet/Corbis)

Humidifier

If a cold or congestion is behind your snoring, one way to unstuff your nose is to run a humidifier in your bedroom at night. This encourages your sinuses to drain, shrinking nasal mucous and improving airflow to reduce snoring. Smearing some Vicks VapoRub on your chest at night will help open your nasal passages too, easing your snoring. Expert: James Herdegen, MD, medical director of the Sleep Science Center at the University of Illinois.
4 of 7 Humidifier (© Oleksiy Maksymenko/Imagebroker/Photolibrary)

Nasal Strips

If you snore but don't have underlying sinus problems or coughing, you can relieve some of the snoring by wearing an OTC nasal strip, such as Breathe Right. These adhesive strips pull open the nasal passages so they're less narrow, giving you better airflow. Expert: James Herdegen, MD, medical director of the Sleep Science Center at the University of Illinois.
5 of 7 Woman with nasal strips (© Michael Keller/Flirt/Corbis)

Mouth Guard

A mandibular advancement device, also known as an oral appliance, is shaped like a mouth guard for you to wear at night. It helps keep the lower jaw pushed out, widening the airway and reducing snoring. Studies show it is 90% effective at reducing noise from snoring. It costs $500 to $1,000 and lasts for at least 3 years. Your dentist can fit you for one. For a less expensive option, you can buy an OTC device called a snore guard. You boil it and then fit it into your mouth to create an impression of your teeth and dental structure. The goal is the same: to bring your lower jaw forward a bit to make the back of your throat less crowded. Expert: James Herdegen, MD, medical director of the Sleep Science Center at the University of Illinois.
6 of 7 Mouth guard (© Ragnar Schmuck/fstop/Corbis)