How to stop snoring: 7 science-backed techniques

Snoring is one of those topics treated with humour — until it stops being funny. For the partner, it's daily frustration. For the snorer, it's often a sign that something isn't quite right during deep sleep.

Most people think snoring is just a personal characteristic — "that's just how it is, always has been." It isn't. In 80% of cases, there are identifiable causes and practical solutions that work in days or weeks.

Here are 7 science-backed techniques, in order of impact. Note: if you want to understand in detail how the right pillow helps control snoring, see our complete guide to the ideal pillow 2026.

1. Change to a side sleeping position

Snorers almost always fare worse when sleeping on their back. The reason is mechanical: the tongue and soft tissues fall back into the throat, partially blocking the airways.

Clinical studies show that switching to side sleeping reduces snoring in 70% of cases. The right pillow helps — an ergonomic side-sleeper pillow (like the Kaiteki Pillow) keeps the neck aligned and prevents you from rolling onto your back during the night.

2. Slightly raise the head of the bed (10-15 cm)

Raising the upper part of the mattress (not just the pillow) reduces pressure on the airways. This can be done with risers under the mattress at the head end, or with an adjustable bed.

3. Maintain a healthy weight

Excess tissue in the neck area is one of the main causes of mechanical snoring. You don't need to lose a lot of weight — studies show that losing 5-10% of body weight significantly reduces snoring in overweight individuals.

4. Avoid alcohol and sedatives 3 hours before bed

Alcohol overly relaxes the throat muscles. Sedatives have the same effect. Both amplify snoring even in people who don't usually snore.

5. Stay well-hydrated throughout the day

Dehydrated nasal mucous thickens breathing. Drink enough water during the day (not in the 2 hours before bed to avoid interrupting sleep with bathroom breaks).

6. Treat allergies and nasal congestion

If you snore worse at certain times of the year (spring, autumn), you're probably allergic. Treating the allergy treats the snoring. Also consider nasal strips (Breathe Right) — they work mechanically to open the nostrils.

7. See a doctor if it persists

Loud snoring, breathing pauses, chronic daytime fatigue — these are signs of sleep apnea, a medical condition that increases cardiovascular risk. If applicable, consult a doctor for a sleep study (polysomnography).

When the problem is the room, not physiology

There are cases where changing to the right pillow, keeping the room at 17-19°C, and sleeping on your side almost completely resolves snoring. Our Sleep Advisor Ana Cristina receives these cases almost every week — a 10-minute call can save months of sleepless nights with a partner.

See also

Explore: Kaiteki Pillow · Talk to a Sleep Advisor

Disclaimer: this article is for informational purposes only. If snoring persists despite implementing these techniques, or if there are breathing pauses during sleep, consult your doctor.

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