Best Remedies for Snoring

Best Remedies for Snoring: Natural, Medical, and Lifestyle Solutions That Work

Snoring is more than just an annoying nighttime noise—it can affect relationships, disturb sleep quality, and even signal more serious health conditions like sleep apnea. If you or someone you love snores, you’ve probably already searched for quick fixes or long-term solutions.

The good news is, there are several effective remedies for snoring, ranging from simple lifestyle changes to medical treatments.

In this guide, we’ll explore the best remedies for snoring, break down what really works, and answer common questions people ask such as “How to stop someone snoring immediately?” or “What is the most effective device to stop snoring?”

Snoring Remedies for Better Sleep

reduce nighttime snoring with vitalsleep

snoring mouthguard before after with impressions and adjustment

Anti-snore device shown with adjustment tool

VitalSleep Snoring Solution snoring device

Before and after snoring results with VitalSleep

VitalSleep Anti-Snoring Mouthpiece snoring device

VitalSleep Anti-Snoring Mouthpiece

Cleaner kit for maintaining VitalSleep device

Mandibular Advancement Device - VitalSleep Snoring Mouthpiece

VitalSleep Exclusive Bundle Kit

Snoring Mouthpiece DuoPack (2 Pieces) - VitalSleep snoring device

VitalSleep Special Offer with OAP Cleaner and Brush snoring device

VitalSleep Snoring Mouthpiece DuoPack (2 Pieces)

VitalSleep mouthpiece positioned in jaw for airway opening

Before and after images of a mouthguard molding process, showing a man using the guard for perfect fit

Dr. Koffler endorses VitalSleep anti-snoring device

VitalSleep Snoring Mouthpiece DuoPack (2 Pieces)

Understanding Why Snoring Happens

Before diving into the best remedies to help with snoring, it’s important to understand the cause. Snoring happens when airflow through the nose and throat is partially blocked, causing tissues to vibrate.

Common causes include:

Nasal congestion from colds or allergies
Sleeping on your back
Excess body weight
Alcohol consumption before bed
Aging (weaker throat muscles)
Structural problems (like a deviated septum or enlarged tonsils)

Knowing the cause makes it easier to choose the most effective snoring remedies for your situation.

Best Natural Remedies for Snoring

If you’re looking for snoring remedies that actually work without medication or surgery, natural options are a great starting point.

Weight loss: Even small reductions can lessen throat pressure.
Change sleep position: Side sleeping prevents the tongue from collapsing into the airway.
Stay hydrated: Thick mucus worsens snoring, so drink water throughout the day.
Throat exercises: Singing, yoga breathing, and tongue stretches strengthen muscles.
Herbal support: Peppermint, ginger, and eucalyptus may ease nasal blockages.

These best natural remedies for snoring aren’t always instant, but they can bring lasting results with consistency.

Quick Remedies to Stop Snoring Instantly

Sometimes you just need relief right away—especially if your partner is tossing pillows at you. These quick remedies to stop snoring instantly can help:

Gently roll the snorer onto their side.
Use nasal strips or dilators to open nasal passages.
Elevate the head with an extra pillow or adjustable bed.
Run a humidifier to reduce airway irritation.

These may not solve the root cause, but they’re practical remedies for loud snoring at night when immediate peace is needed.

Best Home Remedies for Snoring Relief

You don’t always need expensive devices. Some of the best anti-snoring remedies at home are simple and inexpensive:

Steam inhalation before bed clears nasal passages.
Saline sprays moisturize and open nasal airways.
Peppermint oil rubs can soothe congestion.
Elevated sleeping position reduces airway collapse.

These best home remedies for snoring relief are easy to try and safe for almost everyone.

Effective Remedies to Stop Snoring Long-Term

For those wondering how to stop snoring permanently, here are proven remedies to prevent snoring over the long haul:

Adopt a consistent sleep schedule.
Reduce alcohol and sedative use.
Quit smoking to improve airway function.
Exercise regularly—even walking helps reduce snoring.
Treat underlying allergies or sinus problems.

These lifestyle-based solutions are some of the top snoring remedies that work because they tackle the root causes.

Snoring Remedies for Couples and Partners

Snoring often impacts more than one person. Bed partners usually suffer the most. That’s why snoring remedies for couples and partners are so important:

Earplugs or white noise machines for the non-snorer.
Separate sleep positions that reduce disturbances.
Oral appliances (mandibular advancement devices) that keep the airway open.
Clear communication: Addressing snoring as a health issue, not just a nuisance.

Couples who work together often find the best snoring remedies for better sleep and stronger relationships.

Remedies for Women Who Snore

Women snore too, especially during pregnancy or menopause. The best remedies to cure snoring naturally for women include:

Sleeping on the side (especially during pregnancy).
Using nasal dilators to ease breathing.
Managing weight gain gently with diet and light exercise.
Practicing yoga breathing to support airway strength.

These are easy remedies to reduce snoring that also support overall health.

VitalSleep: Comfortable Anti-Snoring Solution

VitalSleep is a doctor-recommended, FDA-cleared mouthpiece designed to reduce snoring naturally by gently repositioning the lower jaw. Its adjustable design opens your airway to improve breathing, reduce nighttime interruptions, and promote deeper, more restful sleep. Custom-molded for comfort, durable, and easy to use, VitalSleep is the perfect solution for anyone seeking quiet nights and energized mornings. Here’s how VitalSleep works for you:

Custom Fit for Maximum Comfort

VitalSleep uses a simple boil-and-bite molding process to create a personalized fit for your teeth and mouth shape. This ensures all-night comfort without slipping or irritation, giving you a secure and natural feel while you sleep.

Adjustable Jaw Positioning

Equipped with the patented Accu-Adjust System, VitalSleep lets you fine-tune your jaw position up to 8 millimeters. These micro-adjustments help open your airway more effectively, reducing snoring at its source while preventing jaw pain or stiffness.

Safe, Durable Materials

Crafted from FDA-approved, medical-grade, BPA-free materials, VitalSleep is both safe and long-lasting. Designed for nightly use, it maintains durability without compromising comfort or effectiveness.

Remedies for Men Who Snore

Men are more likely to snore due to neck size, alcohol use, and higher rates of sleep apnea. The most effective snoring remedies for men include:

Avoiding alcohol 3–4 hours before bed.
Using an oral mouthpiece to reposition the jaw.
Maintaining a healthy weight.
Seeking medical evaluation if symptoms suggest sleep apnea.

These best remedies to help with snoring can significantly improve men’s sleep health.

Medical and Device-Based Remedies

Sometimes natural or home remedies aren’t enough, and stronger interventions are needed. The most effective snoring remedies from a medical standpoint include:

Mandibular advancement mouthpieces – reposition the jaw to keep airways open.
Tongue stabilizing devices – prevent the tongue from collapsing.
Nasal strips and dilators – especially for congestion-related snoring.
CPAP machines – the gold standard for sleep apnea.
Surgery (for severe cases) – like septoplasty or tissue reduction procedures.

These are snoring remedies that actually work for chronic and severe cases.

When to Seek Professional Help

If snoring is loud, nightly, or paired with breathing pauses, choking, or daytime exhaustion, it may be more than just snoring—it could be sleep apnea. In this case, professional evaluation is crucial.

Doctors may recommend sleep studies, oral appliances, or CPAP therapy. These are the best remedies for snoring when it’s linked to serious health risks.

Conclusion

Designed for nightly use, VitalSleep is simple to mold, adjust, and clean. Its durable, medical-grade material ensures long-lasting wear without discomfort, making it easy to incorporate into your bedtime routine.

Frequently Asked Questions

What is the most effective device to stop snoring

Mouthpieces, also known as mandibular advancement devices (MADs), are among the most effective and widely used solutions for snoring, according to Sachar, which help reposition the jaw to open up your airways

How to treat snoring in kids?

Child snoring treatments vary depending on the cause and severity, but often include lifestyle changes, medication, or surgery. Common approaches include promoting good sleep hygiene, addressing allergies or congestion, and in some cases, surgical removal of tonsils and/or adenoids.

How does it differ from other products?

VitalSleep combats snoring by addressing its root cause. As you sleep, relaxed throat muscles and a backwards-falling tongue can narrow your airway. Our device gently moves your lower jaw and tongue forward, keeping your airway open. The adjustable lower tray allows customization to your specific snoring level, promoting easier breathing and quiet nights.

Does snoring mean sleep apnea?

No, snoring does not automatically mean you have sleep apnea, but loud, disruptive snoring with pauses in breathing, gasping, or snorting is a major warning sign of Obstructive Sleep Apnea (OSA). While all people with sleep apnea tend to snore, many people snore without having sleep apnea. If you experience these other symptoms, or if your snoring is particularly loud or disruptive to your sleep or bed partner, you should consult a doctor for a proper diagnosis, often involving a sleep study.

How much weight do I need to lose to stop snoring?

You don't need to lose a massive amount of weight to see snoring improvement; even a loss of 5 to 10 pounds can reduce or eliminate snoring, and a 10% body weight loss is often considered a significant threshold for health benefits, including better breathing and open airways. Losing weight reduces fatty tissue in the neck and upper airway, which decreases obstruction and snoring. However, weight loss isn't a cure-all, as other factors like structural issues or smoking can also cause or contribute to snoring, so consulting a doctor or otolaryngologist is recommended to determine the best approach for you.

Do nasal strips actually help with snoring?

Yes, nasal strips can help reduce snoring by physically widening the nostrils and nasal passages, which improves airflow and decreases the turbulence that causes snoring. They are a non-invasive, drug-free option that can provide temporary relief for snoring caused by nasal congestion from colds, allergies, or a deviated septum. However, they are not a cure for underlying conditions like sleep apnea and may not be effective if the strips fall off or if the snoring is not due to nasal obstruction.

What is the best treatment to stop snoring?

To prevent or quiet snoring, try these tips:

If you're overweight, lose weight. ...
Sleep on your side. ...
Raise the head of your bed. ...
Nasal strips or an external nasal dilator. ...
Treat nasal congestion or obstruction. ...
Limit or avoid alcohol and sedatives. ...
Quit smoking. ...
Get enough sleep.

Sources

Epstein, L. J., Kristo, D., Strollo, P. J., Friedman, N., Malhotra, A., Patil, S. P., Ramar, K., Rogers, R., Schwab, R. J., Weaver, E. M., Weinstein, M. D. (2009). Clinical guideline for the evaluation, management, and long-term care of obstructive sleep apnea in adults. Journal of Clinical Sleep Medicine, 5(3), 263–276. https://doi.org/10.5664/jcsm.27497

Randerath, W. J., Verbraecken, J., Andreas, S., Bettega, G., Boudewyns, A., Hamans, E., Montserrat, J. M., … McNicholas, W. T. (2011). Non-CPAP therapies in obstructive sleep apnoea. European Respiratory Journal, 37(5), 1000–1028. https://doi.org/10.1183/09031936.00099710

Schwartz, M., Acosta, L., Hung, Y. L., Padilla, M., Enciso, R. (2018). Effects of CPAP and mandibular advancement device treatment in obstructive sleep apnea patients: A systematic review and meta-analysis. Sleep Breath, 22, 555–568. https://doi.org/10.1007/s11325-017-1615-2

Johal, A., & Battagel, J. M. (2001). An investigation into the changes in airway dimension and the efficacy of mandibular advancement appliances in subjects with obstructive sleep apnoea. British Journal of Orthodontics, 28(2), 117–125. https://doi.org/10.1093/bjo/28.2.117

Ramar, K., Dort, L. C., Katz, S. G., Lettieri, C. J., Harrod, C. G., Thomas, S. M., Chervin, R. D. (2015). Clinical practice guideline for the treatment of obstructive sleep apnea and snoring with oral appliance therapy. Journal of Clinical Sleep Medicine, 11(7), 773–827. https://doi.org/10.5664/jcsm.4858

VitalSleep should not replace medical treatment prescribed by your healthcare provider. If you suspect you may suffer from obstructive sleep apnea or another serious sleep disorder, consult a qualified medical professional for proper evaluation and care.