It is two in the morning. One person is sleeping soundly. The other is lying awake, calculating how many hours are left.
Snoring is common, and it is rarely just one person's problem. It is also surrounded by confident remedies, from herbal teas to gadgets. A useful article about it begins with what it is, and an honest one says early that no tea will fix it.
What snoring is
Snoring is the sound made when tissues in the throat and upper airway vibrate as you breathe during sleep. Air flows past a narrowed or relaxed airway, and the tissue flutters.
Many adults snore at least occasionally. It is more common with age, and often more frequent in men and after menopause in women. Snoring on its own is not always a medical problem, although it can disturb a partner badly.
The important warning: sleep apnoea
Snoring can be a sign of obstructive sleep apnoea, a condition in which the airway repeatedly closes during sleep and breathing briefly stops. It is linked with daytime sleepiness, morning headaches, poor concentration, and in the long run with cardiovascular problems.
See a doctor if you notice:
- loud snoring with pauses in breathing, gasping or choking noises
- heavy daytime sleepiness, including drowsiness while driving
- waking with a dry mouth, headache or sore throat most days
- high blood pressure alongside snoring
- snoring in a child
Sleep apnoea is diagnosed with a sleep study and has effective medical treatments. Home remedies, herbs and traditional practices cannot diagnose or treat it. Do not use them as a substitute for being checked.
What commonly contributes to snoring
- Being overweight, particularly weight around the neck
- Alcohol in the evening, which relaxes throat muscles
- Sedating medication
- Sleeping on your back
- Nasal congestion from colds, allergies or a deviated septum
- Smoking
- Poor sleep and exhaustion
Some of these can be changed. Others, such as the shape of your jaw or airway, cannot.
Steps that may help
Evidence varies, but these are the sensible first steps in most guidance:
- Try sleeping on your side. Many people snore more on their back. A pillow behind the back or a body pillow can help you stay on your side.
- Avoid alcohol close to bedtime. Try leaving three or four hours between your last drink and sleep.
- Treat nasal congestion. Saline rinses or advice on allergies may help if your nose is blocked.
- Look at your weight. Modest weight loss can reduce snoring in people who are overweight. This should be approached sensibly and, ideally, with medical guidance.
- Keep a regular sleep schedule. Being overtired can make snoring worse.
- Stop smoking. Smoking irritates the airway.
- Raise the head of the bed slightly. Some find this helpful, though evidence is limited.
What about throat exercises?
Some small studies of "oropharyngeal exercises", which involve moving the tongue and throat muscles, suggest possible reductions in snoring and mild sleep apnoea. The studies are small and the effects vary. Singing and playing wind instruments are sometimes mentioned in the same context, but the evidence is thin.
Treat these as something low-risk to try alongside, not instead of, medical advice.
How traditional medicine looks at snoring
In Traditional Chinese Medicine, snoring may be linked to patterns such as dampness or phlegm, and treatments can include dietary advice, acupuncture and herbal formulas. The language differs from modern medicine, and the theory is not something that can be tested in the same way.
There is limited high-quality research on traditional remedies for snoring. Claims that a specific herb or formula "cures" snoring are not supported by reliable evidence.
What traditional practice does offer is lifestyle advice that overlaps with the modern list: lighter evening meals, less alcohol, regular rhythms, and calming evening routines. These are worth considering for their general value.
Cautions with herbs and supplements
Herbs are not automatically safe. They can interact with medication, affect blood pressure or blood clotting, and cause allergic reactions. Some products sold for snoring are poorly regulated.
Speak to a doctor or pharmacist before using any herbal product, especially if you are pregnant, breastfeeding, taking prescription medication or have a medical condition.
Living with a snorer
If you are the partner, a few practical points can help:
- Earplugs or white noise can make a real difference.
- Try not to turn the issue into blame. Snoring is not a choice.
- Separate sleeping spaces can be a reasonable choice for rest and the relationship, not a failure.
- Encourage a medical check if the snoring is loud or the pauses worry you.
A calm evening routine that may help
- Finish eating a couple of hours before bed.
- Skip alcohol close to sleep.
- Do a nasal rinse if you are congested.
- Dim the lights and slow down for the last half hour.
- Settle onto your side.
Questions readers ask
Can herbal tea stop snoring?
There is no reliable evidence that it can. A warm, caffeine-free drink may help you relax, but it will not change your airway.
Are anti-snoring devices worth it?
Some, such as mouthpieces fitted by a dentist, have evidence for certain people. A doctor or sleep specialist can advise which, if any, suits your situation.
Is snoring always serious?
No. Occasional snoring, especially with a cold, is very common. Persistent, loud snoring with other symptoms is worth checking.
Evidence and limits
- The guidance above reflects commonly accepted general advice and does not replace medical assessment.
- Evidence for throat exercises is limited, and evidence for herbal remedies is weaker still.
- Traditional frameworks are cultural context, not diagnosis.
- This article cannot tell you whether your snoring is harmless. A doctor can.
If your snoring is loud, or you wake unrefreshed, book an appointment. If it is occasional, start with sleeping on your side tonight.