Let’s be honest — snoring is more than just a nighttime nuisance. It disrupts your sleep, affects your partner, and can even be a sign of something deeper like sleep apnea.
If you're tired of waking up groggy, getting nudged all night, or just want a peaceful, silent sleep, you're not alone. In fact, studies show that snoring affects up to 45% of adults occasionally and 25% regularly. But the good news? There are practical, achievable fixes that can make a huge difference.. And as Australia’s Leading Sleep Expert, here are my top 5.
1. Happy Sleep Mouthguard
If you snore because your airway collapses or your tongue falls back during sleep, a mouthguard can be a total game-changer. The Happy Sleep anti-snoring mouthguard is one of my top recommendations. It’s designed to gently reposition the jaw to keep your airway open through the night.
What I love about the Happy Sleep option is that it’s:
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Comfortable (no bulky, awkward fit)
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Affordable compared to dental-grade appliances
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Backed by real success stories and clinical effectiveness
Plus, it’s easy to clean and comes with a handy storage case. Most importantly, it works—many users report reduced snoring from the first night. If you're looking for a simple, non-invasive solution, this should be your first stop.
2. Do NOT sleep on your back
You’ve heard it before, and there’s a reason - when you lie flat on your back, your tongue and soft palate collapse to the back of your throat, making snoring more likely. Switching to side-sleeping can help gravity work with you instead of against you.
Try this:
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Use a body pillow to keep yourself on your side.
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Try a tennis ball hack: sew a tennis ball into the back of your pajama shirt so you don’t roll onto your back.
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Look for anti-snore pillows designed to align your neck and open your airway.
3. Lose Excess Weight
Not always fun to hear, but it's the truth: extra weight—especially around the neck—can lead to, or worsen, snoring. According to a 2013 study, those who are overweight and obese are more likely to be snorers, compared to those with normal BMI【1】.
Here’s why: fat deposits around the airway narrow your throat, making it more likely to vibrate when you breathe… aka snore. Even losing 5-10% of your body weight can reduce airway obstruction and significantly cut down snoring.
Start small:
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Walk 20–30 minutes a day.
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Enlist a nutritionist
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Follow a meal plan
Remember, this isn’t about perfection. It’s about making small tweaks that improve your overall sleep and long-term health.
4. Cut Back on Alcohol (Especially Before Bed)
With alcohol relaxing the muscles in your throat, your airway is more likely to collapse and vibrate during sleep. This can happen even if you don’t normally snore.
If you want to sleep more quietly, try limiting alcohol—especially within three hours of bedtime. Swap your nightcap for:
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Herbal tea (chamomile or peppermint are great)
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Sparkling water with a twist of lime
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Magnesium drinks that promote relaxation
Even reducing alcohol intake a few nights a week can dramatically improve sleep quality—for both you and your partner.
5. Treat Nasal Congestion
If you can’t breathe clearly through your nose, you’ll end up mouth breathing—which often leads to loud, vibrating snoring. Whether it's seasonal allergies, a deviated septum, or chronic sinus issues, clearing your nasal passages is essential.
Here’s what to try:
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Use a saline nasal spray before bed.
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Use a humidifier if your bedroom air is dry.
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Take a shower before bed to reduce allergens and open your sinuses.
Fixing congestion isn’t just about comfort—it’s about airflow. The more open your nasal passages, the less likely you are to snore.
Final Thoughts: Your Path to Peaceful, Silent Sleep
Snoring may be common, but it’s not something you have to live with. The solutions above are achievable, attainable and realistic - even if you’re busy, stressed and sleep deprived.
Start from the top and work your way down - rather than trying to do everything at once, just start with one thing at a time. Note the recommendations are listed in priority order, so move your way through the list over time.
Sleep well, breathe better, and wake up happy. You’ve got this.
