How to Stop Someone From Snoring Without Waking them Up

Did you know that sleeping on your back can make you snore, and drinking alcohol before sleeping could also do the same? You might wonder how they both can cause snoring; worry not, we have answers to your questions!

There are usually two types of people: one that gets an undisturbed good night’s sleep and one that doesn’t. Why don’t they? Well, one of the biggest reasons is snoring, not their own, but the ones of people with them. If you probably are the latter of the two, then chances are you might be the one snoring!

Snoring is natural and at times inevitable, so waking someone up every time they start snoring isn’t really an option. Plugging your ears and dozing off might seem more doable, but is there a way to stop someone from snoring without waking them up? There actually might be a few methods that might prove to be effective.

Here’s how to stop someone from snoring without waking them up. You can change the position they’re sleeping in, raise the head of the bed, or try using nasal strips on them. By doing so, you’ll create a clear pathway for airflow, which might reduce or stop their snoring. If you’re careful enough, then you can do these without waking them up.

Snoring and its Causes

Snoring is the hoarse sound that one makes when they’re asleep. Although hard to describe it precisely, comparing it to a subtle lion’s roar might be appropriate. This sound results from the vibration of the relaxed tissue in your throat as you breathe. 

Snoring is natural, and almost everyone has snored at least once in their lifetime. Although it is normal, sometimes, snoring can be a chronic problem and indicate a severe health condition [1].

Various reasons could be causing someone to snore. 

Some of the causes are,

  • Exhaustion
  • Weight
  • Sleep deprivation
  • Your mouth anatomy
  • Alcohol consumption
  • Nasal problems
  • Sleep position
  • Pregnancy hormones that can cause inflammation in the nose
  • Sickness (cold, the flu, etc.)

In extreme cases, snoring could be a symptom of sleep apnea, a condition where one might find it hard to breathe when they sleep. However, various other symptoms accompany snoring when one has sleep apnea. Moreover, you could consider essential oils for sleep apnea to find some relief. In some cases, you might require medical assistance [2].

How To Stop Snoring?

As discussed, snoring is quite normal, and making a few lifestyle changes can help you stop snoring. However, you might require medical instruments, surgery, or medication at times.

A few extreme measures to take to stop snoring are as follows; [3]

Cosmetic surgery to correct structural problems

Sometimes, people are either born with a deviated septum or experience an injury that could cause it. A deviated septum is the misalignment of the wall that separates the two nostrils; this can restrict airflow. It could also lead to the individual using their mouth to breathe while they sleep, which often causes snoring.

Usage of an oral appliance

An oral appliance is a dental mouthpiece that can keep your air passages open. An open and clear air passage can prevent snoring. Consult your dentist to get this device made.

Usage of a CPAP (continuous positive airway pressure)

A CPAP is a pressurized air mask that you wear over your nose when you sleep to help keep your airway open. You can use this device only on your doctor’s advice or if it is prescribed. It is usually used for people who have sleep apnea.

Getting surgery

The surgery that could help stop snoring is the UPPP (uvulopalatopharyngoplasty). It is a type of surgery where they look to tighten your throat tissue in the hopes of reducing snoring. 

Wearing palatal implants

Palatal implants are braided polyester filaments that are injected into your mouth’s soft palate. These implants can stiffen your palate and help stop snoring.


Somnoplasty is a new treatment that uses low-intensity radio waves to shrink the soft palate tissues that were causing you to snore.

Treating chronic allergies

Allergies can often cause your airways to inflame and reduce the amount of air entering your nostrils. This can increase the likelihood of you snoring. Common allergy medicine should help, but always consult a doctor before getting on any type of medication.

How To Stop Snoring Man

Men are more prone to snoring because of their anatomy. They usually have larger upper airways and lower hanging larynxes compared to women; this creates an ample space in the back of their throat that amplifies their snores. 

To stop a snoring man, you have two options, you can prevent him from doing it in the first place by asking him to make lifestyle changes, or you can take other measures if he is already asleep. Change his position, use nasal strips or other instruments like the CPAP, or elevate his head; these are a few options you could consider using to stop a man from snoring.

How To Stop Snoring Woman

Women are not prone to snoring as much as men; however, they can not evade it either. Certain factors like obesity, allergies, anatomical differences, etc., can always play a role in enabling their snoring.

Altering lifestyles along with specific other methods like changing positions, using nasal strips and other instruments like CPAP, and ensuring the head is elevated when sleeping can help stop a woman from snoring.

How to stop snoring naturally?

Weight loss

Being overweight can increase the amount of tissue in your throat, resulting in snoring. Losing weight by ensuring you’re not overeating and getting exercise regularly can help you. Consult a dietician or a nutritionist, and they might help you with your meals and portion control.

Changing positions

When you sleep on your back, your tongue moves to the back of the throat; this can cause a partial block in the airflow and result in snoring. Sleeping on your side can help prevent this and ensure a clear passage for the air to flow.

Raising the head of your bed

Resting your head on an elevated surface can help keep your air passages open and thus stop your snoring.

Use nasal strips or an external nasal dilator

A nasal strip can be placed on the bridge of your nose to help increase the space in your nasal passage. A nasal dilator is a stiffened adhesive strip placed over your nose across your nostrils. 

Both the nose strip and the dilator can eliminate your snoring by making your breathing more effective and by decreasing airflow resistance.

Avoid alcohol before bed

When one consumes too much alcohol, they lose control over their body. Alcohol also relaxes the throat muscles; this can cause snoring. Therefore, avoid drinking alcohol for at least two hours before going to bed.

Stop smoking

Smoking is injurious to health. It affects not only your lungs but also your air passages. This can cause snoring in individuals who have made smoking a regular habit.

Avoid taking sedatives before bed

Sedatives help your body relax. This can often cause your snoring. Consult a doctor if you are on sedatives and experience extreme snoring.

Get enough sleep

Getting a good 7-8 hours of sleep every night can help stop snoring. When your body is exhausted, it relaxes to a point where your tissues get loose, resulting in snoring.

How To Stop Someone From Snoring Without Waking Them Up?

To stop someone from snoring without waking them up, you could either remind them of specific measures they can take before they go to bed. 

Measures like,

  • Avoiding alcohol before bed
  • Avoiding sedatives right before sleeping
  • Putting on a nasal strip or an external dilator 
  • Raising the head of their bed

However, if they happen to forget or start snoring regardless, here are a few tactics you can use to stop them from snoring. Remember to be cautious so you do not wake them up.

  • If they’re sleeping on their back, gently roll them, so they are now on their side. This can help improve airflow.
  • Gently try and place a second pillow under their head to elevate it and open up their air passage.
  • Apply a nose strip for them when they’re asleep.


How do you silence someone who is snoring? 

A blocked airway is usually what causes snoring. One of the best ways to silence someone who is snoring is by rolling them to their side. This way, their airway is cleared and will ensure unrestricted airflow.  

Can you train someone not to snore?

Although you can’t “train” someone to not snore, you can remind them to take precautionary measures and make changes to their lifestyle.

A few ways to do that are,

  • Avoiding alcohol before bed
  • Quit smoking
  • Lose weight
  • Avoiding sedatives before bed
  • Sleeping on their side
  • Getting their allergies medicated

Can Vicks help stop snoring? 

Snoring can be caused due to a blockage in the airway. This often happens if you have a cold, the flu, or a blocked nose. Applying Vicks relieves you of cold symptoms and a blocked nose; therefore, if you’re snoring because of your cold, Vicks might help stop it.

How can I get my husband to stop snoring?

You can get your husband to stop snoring by telling him to adapt to a few lifestyle changes.

Losing weight, avoiding alcohol and cigarettes, sleeping on his side, getting his allergies medicated, etc., are all a few lifestyle changes he can make that can stop him from snoring.

Wrapping Up

Snoring is a natural tendency, especially when you are exhausted. However, at times it can disturb the people around you. You can consciously try and make lifestyle changes to prevent snoring; however, at times when you do it unconsciously, the people around might wonder how to stop you from snoring without waking you up.

They can roll you to your side, apply a nasal strip, or increase the elevation of your head. These are some ways to stop you from snoring; however, there are more ways to ensure you’re not disturbing the people around you. 

Regardless, remember that snoring is normal and will require medical attention only if accompanied by other symptoms like breathlessness.

What next?

You can read up on melatonin and how long it lasts if you have trouble sleeping.


  1. National Library of Medicine. “Snoring.” MedlinePlus, (2021). 
  2. National Library of Medicine. “Snoring – adults.” MedlinePlus, (2019).
  3. Government of Australia. “Snoring.” Better Health Channel, (2014).
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