Snoring is common. An estimated one in five Australians snore regularly, and while it’s often treated as a punchline, the reality is that persistent snoring can be a sign of something more serious — and it’s worth taking it seriously.

The good news is there’s a range of lifestyle adjustments that may help reduce snoring. But first, it’s worth understanding what snoring can sometimes indicate

Could your snoring be a sign of obstructive sleep apnea?

Obstructive sleep apnea (OSA) is defined by the Sleep Health Foundation as “the complete or partial blockage of the upper airway during sleep, causing disrupted breathing.” It affects an estimated 775,000 Australians and is associated with serious health consequences if left untreated, including cardiovascular risk, poor daytime functioning, and reduced quality of life.

Snoring is one of the most common signs of OSA — but it’s not the only one. Other symptoms include:

• Waking feeling unrefreshed despite a full night’s sleep
• Excessive daytime sleepiness
• Waking gasping or choking
• Observed breathing pauses during sleep (reported by a partner)
• Morning headaches

If any of these sound familiar, speak to your GP. A sleep study will help to confirm or rule out OSA.

If you’ve been diagnosed with OSA: SomnoMed oral appliances

If a sleep study confirms obstructive sleep apnea, your doctor may refer you to a dentist trained in dental sleep medicine. SomnoMed oral appliances are mandibular advancement devices — custom-fitted medical devices clinically proven to treat mild-to-moderate OSA by gently repositioning the jaw to keep the airway open during sleep.

SomnoMed devices are FDA-approved and designed as an alternative to CPAP therapy or corrective surgery for eligible patients. Addressing the underlying OSA is the priority; a reduction in snoring may follow as a result of effective treatment.

Find a SomnoMed provider near you

10 lifestyle tips that may help reduce snoring

If your doctor has assessed you and OSA is not a concern, or while you are awaiting a sleep study, the following lifestyle adjustments may help reduce snoring. Note that these are not treatments for obstructive sleep apnea.

1. Lose weight if appropriate

Carrying excess weight, particularly around the neck, can constrict the airway and increase the likelihood of snoring. Weight loss is not a guaranteed fix, but there is good evidence it can reduce snoring severity in people who carry excess weight.

2. Stay hydrated

Dehydration can cause sticky mucus to form in the nasal passages, restricting airflow at night. Staying well hydrated throughout the day may help. A general baseline of 4 to 6 cups of water per day is a reasonable starting point, though individual needs vary.

3. Change your sleep position

Sleeping on your back causes the tongue to fall toward the back of the throat, narrowing the airway. Try sleeping on your side instead. A body pillow can help you stay in that position through the night.

4. Prioritise sleep

When you are sleep-deprived, the muscles of the throat relax more than usual, making airway obstruction — and therefore snoring — more likely. Poor sleep and snoring can create a self-reinforcing cycle. Developing a consistent sleep routine, limiting screen time before bed, and reducing caffeine intake can all help.

5. Elevate your head

If sleeping on your back is difficult to avoid, elevating your head by a few inches may prevent your tongue from falling back and partially blocking the airway. A wedge-shaped pillow that supports the back and shoulders can help achieve this.

6. Avoid alcohol before bed

Alcohol relaxes the muscles in the throat, increasing the likelihood of airway obstruction and snoring. Avoiding alcohol in the hours before sleep is one of the simplest adjustments you can make.

7. Open your nasal passages

Blocked or narrowed nasal passages — from a cold, allergies, or a structural issue like a deviated septum — can contribute to snoring. Nasal strips, saline rinses, or a hot shower before bed may help open the passages and improve airflow.

8. Avoid sedatives

Sedatives can have a similar effect to alcohol, relaxing the throat muscles and making snoring more likely. If you take sedatives to sleep and also snore, speak to your doctor about alternative approaches.

9. Quit smoking

Smoking irritates and inflames the respiratory tract, can cause congestion, and is associated with an increased risk of OSA. Quitting smoking has numerous health benefits — reducing airway irritation is one of them.

10. See your doctor

If your snoring is frequent, loud, or accompanied by any of the symptoms listed earlier, the most important step is to speak to your GP. Snoring that may be linked to obstructive sleep apnea should be properly assessed — lifestyle changes alone are not a treatment for OSA.

The bottom line

Snoring is common, but it’s not always harmless. If you snore regularly, the first step is ruling out obstructive sleep apnea with your doctor. If OSA is confirmed, effective medical treatment is available — including SomnoMed oral appliances for suitable patients.

If OSA has been ruled out, the lifestyle tips above are a sensible starting point for reducing snoring and improving your sleep.

Learn more about SomnoMed and find a provider near you