• Use only one thick pillow (or two thin ones) to increase airflow.

  • Elevate your mattress at the end where your head rests by putting pillows underneath it - having your head at a slight angle may help reduce nasal congestion.

  • If you have any allergies, doing what you can to reduce contact with allergens (things you are allergic to) may help reduce your risk of snoring. However, more research is needed in this area.

Non-surgical treatments

Mouth guards

A type of mouth guard that pushes your lower jaw forward (mandibular advancement device) can be very effective at reducing snoring for some people. The mouth guard works by improving the air flow when you sleep, making snoring less likely. Your GP or dentist will be able to give you more advice.

Nasal sprays

If your GP thinks that a consistent blocked nose is part of the problem, you may be prescribed a nasal spray to help reduce congestion.

Hormone replacement therapy (HRT)

If your GP thinks the menopause has brought on your snoring, he or she may discuss HRT with you (see Related topics).

Treatment for hypothyroidism

If your GP thinks you have hypothyroidism (very low levels of thyroid hormone) he or she will refer you for some blood tests. If you have hypothyroidism, you will be given the hormone thyroxine. You will need to take this daily.


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