Snoring in Adults: Causes and Evidence-Based Treatments

Snoring is very common. While it’s often joked about, it can disrupt sleep, strain relationships, and sometimes signal an underlying health issue. The good news is that snoring is treatable and research from high-quality clinical trials helps us understand what really works. 

This guide explains why snoring happens and which treatments are proven to help, based on reviews of randomised controlled trials (the strongest type of medical evidence).

Why Do People Snore?

Snoring happens when air struggles to flow smoothly through the upper airway during sleep. This causes the soft tissues of the throat, tongue, or palate to vibrate, producing sound.

Common contributing factors include:

• Relaxation of throat muscles during sleep.

• Sleeping on your back.

• Excess weight around the neck.

• Nasal blockage or congestion.

• Alcohol or sedatives before bedtime.

Some people snore without any breathing pauses (primary snoring), while others snore as part of a condition called obstructive sleep apnoea (OSA), where breathing repeatedly stops and starts during sleep. If snoring is loud, persistent and linked with daytime tiredness, medical assessment is important.

What Treatments Actually Work?

Researchers have analysed many clinical trials to find out which treatments genuinely reduce snoring. Here’s what the evidence shows.

1. Lifestyle and Sleep Position Changes

Sleeping Position

• Strong evidence shows that sleeping on your side or using a pillow or device that prevents back-sleeping can reduce snoring. Even slightly raising the head of the bed can help some people.

• Safe, simple and often effective.

• Particularly helpful for people who snore mainly when lying on their back.

Weight Management

• Excess weight increases pressure around the airway. Weight loss is consistently associated with less snoring, especially in people who are overweight.

• Improves overall health as well as snoring.

• Benefits increase as weight loss is maintained.

2. Mouth and Throat Exercises (Myofunctional Therapy)

Surprisingly, targeted exercises for the tongue and throat are one of the most effective non-invasive treatments.

High-quality studies show that regular exercises can:

• Reduce snoring loudness by around 50%.

• Reduce how often snoring occurs.

• Improve sleep quality for bed partners.

No devices or surgery.

Requires commitment (daily exercises for several weeks).

Particularly effective for primary snoring.

3. Dental Sleep Appliances (Mouthguards)

Custom-made mandibular advancement devices (similar to a sports mouthguard) gently move the lower jaw forward during sleep, keeping the airway open.

Strong evidence shows these devices:

• Significantly reduce snoring loudness and frequency.

• Improve sleep quality.

• Help both primary snorers and those with mild sleep apnoea.

One of the most effective treatments.

Provided by trained dental professionals.

May cause mild jaw discomfort initially, usually temporary.

4. Nasal Strips and Dilators – Do They Work?

Despite being popular, nasal strips and nasal dilators have not been shown to meaningfully reduce snoring in clinical trials.

They may help nasal breathing comfort but:

• Do not reliably reduce snoring noise.

• Not an effective long-term solution.

5. Surgical Treatments

Surgery aims to reduce or stiffen vibrating tissues in the throat (such as the soft palate or tonsils).

Research shows that surgery:

• Often reduces snoring loudness.

• Is more effective when enlarged tonsils are present.

• Can help selected patients.

However:

• Surgery carries risks

• Some people experience. swallowing or voice changes.

• Usually reserved for severe or resistant cases.

Surgery is not usually the first-line treatment for simple snoring.

What Is the Best Treatment Overall?

There is no one-size-fits-all solution, but evidence suggests the most effective and safest options are:

1. Dental sleep appliances.

2. Mouth and throat exercises.

3. Side-sleeping and weight management.

These approaches are supported by strong clinical evidence and avoid the risks of surgery.

Dr Jabbar Hussain