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Guide

How to Stop Snoring Naturally (2026)

By Rachel Bennett, Sleep Health Writer · Updated 2026-04-24

Snoring is not just a punchline in marriage jokes — it is a real sleep disruptor that affects approximately 45% of adults occasionally and 25% regularly, according to the American Sleep Association. For the person doing it, snoring may indicate partial airway obstruction that fragments sleep without fully waking them. For their partner, it can cost hundreds of hours of lost sleep per year. This guide covers the evidence-based natural approaches to reducing and eliminating snoring — no CPAP machine, no surgery, no oral devices — based on the latest sleep science and clinical research from 2024-2026.

Table of Contents

Understanding Why You Snore

Before treating snoring, it helps to understand what is actually happening. Snoring occurs when the flow of air through your mouth and nose is physically obstructed during sleep, causing the surrounding soft tissues — specifically the soft palate, uvula, tongue, and throat muscles — to vibrate as air is forced through the narrowed passage.

The sound you hear is not coming from your nose in most cases. It is coming from the soft palate and upper throat, which vibrate at frequencies between 30-500 Hz depending on the degree of obstruction and the tissue involved. The louder the snoring, the more significant the obstruction.

This matters because it explains why so many different interventions — losing weight, changing position, doing tongue exercises — all address the same symptom through different mechanisms. Anything that reduces the obstruction or stiffness of these tissues reduces the vibration and therefore the sound.

The most common anatomical contributors to snoring include:

  • Excess soft tissue in the throat: Weight gain, particularly around the neck and throat, adds tissue that physically narrows the airway
  • Muscle relaxation during sleep: Sleep naturally relaxes the muscles of the throat, which is why snoring worsens as the night progresses (muscles relax further into deep sleep)
  • Nasal obstruction: A deviated septum, chronic congestion, or nasal polyps force mouth breathing, which increases throat tissue vibration
  • Long soft palate or uvula: Anatomical variation that narrows the passage between nose and throat
  • Tongue position: When sleeping on the back, gravity pulls the tongue backward, partially blocking the airway

Understanding which of these factors is contributing to your snoring helps you target the right intervention. Someone whose snoring is caused by allergies and nasal congestion will not get much benefit from tongue exercises. Someone whose snoring is purely positional (worse on the back) will see dramatic results from a position change alone.

Diagram showing anatomy of snoring — relaxed throat tissues vs open airway

How We Evaluated Natural Snoring Remedies

Our evaluation of natural snoring remedies was conducted in collaboration with three board-certified sleep physicians. We reviewed clinical trial data published between 2019 and 2026, evaluated each intervention against three criteria:

  1. Clinical evidence: Does peer-reviewed research support the intervention's effectiveness?
  2. Practical feasibility: Can a typical person realistically implement this regularly?
  3. Safety profile: Are there any risks or contraindications?

Interventions were rated as:

  • Strongly recommended: Evidence-based and practical for most people
  • Recommended: Evidence-based but with limitations or specific use cases
  • Conditional: May work for specific subpopulations but not broadly recommended

1. Change Your Sleep Position

Effectiveness: Strong | Evidence: High | Ease of Implementation: Easy

Sleeping on your back is the single biggest positional contributor to snoring. When you lie on your back, gravity pulls the soft palate, tongue, and throat tissues toward the back wall of the throat, narrowing the airway. When you breathe, the air has to squeeze through this narrowed passage, causing the tissues to vibrate.

Lateral (side) sleeping keeps these tissues in a more neutral position, significantly reducing or eliminating snoring in the majority of people whose snoring is primarily positional. Research published in the Journal of Sleep and Breathing found that approximately 73% of snorers experience significant improvement when sleeping on their side.

How to Make Side Sleeping Stick

The challenge is that most people who sleep on their back do so habitually and find it difficult to change. Here are the most effective approaches:

Tennis ball technique: Sew a tennis ball (or two tennis balls in a sock) into the back of your pajama top. When you roll onto your back during the night, the discomfort of the ball beneath you naturally prompts you to return to your side. Success rate in studies: approximately 80% of users maintained lateral sleep for the majority of the night after two weeks.

Elevated side position: If pure side sleeping feels unnatural, try sleeping on your right side with your upper body slightly elevated on a wedge pillow. This position is particularly helpful for people with acid reflux (which can worsen snoring) alongside snoring.

Pillow positioning: Place a firm pillow behind your back to physically block back-sleeping attempts. Some people also find that hugging a body pillow helps them maintain side position throughout the night.

Smart alarms: Position sensor apps on your phone or wearable devices can detect when you roll onto your back and vibrate gently to prompt repositioning without waking you fully.

The tennis ball technique is the most studied and consistently effective approach for positional snoring. It is simple, costs nothing, and works through simple behavioural conditioning.

Illustration showing side sleeping vs back sleeping airway position

2. Lose Weight if You Are Overweight

Effectiveness: Strong | Evidence: High | Ease of Implementation: Difficult (long-term)

The relationship between body weight and snoring is one of the most well-established connections in sleep medicine. Excess weight — particularly fat deposits around the neck and throat — narrows the upper airway and increases the likelihood of soft tissue vibration during sleep. Neck circumference of 17 inches or more in men and 16 inches or more in women is associated with significantly elevated snoring risk.

Clinical studies consistently demonstrate that weight loss reduces snoring severity. A landmark study published in the American Journal of Respiratory and Critical Care Medicine found that a 10% reduction in body weight reduced snoring frequency by approximately 50% in overweight individuals. A 2019 study from the University of Gothenburg found that dietary weight loss completely eliminated snoring in 31% of overweight snorers after 9 months of weight management.

The mechanism is straightforward: losing neck fat reduces the physical bulk pressing on the airway, making it less likely to collapse during sleep. Weight loss also improves overall muscle tone, including in the throat, which improves airway stability.

Practical Weight Loss for Snoring Reduction

You do not need to reach a "healthy" BMI to see snoring improvements. The research suggests that even modest reductions (5-10% of body weight) can produce meaningful results. For a 200-pound person, that is 10-20 pounds.

Practical approaches that have evidence:

  • Reduced refined carbohydrate intake: Lower-carbohydrate diets show faster initial results for many people
  • Improved sleep hygiene: Poor sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), creating a vicious cycle. Improving sleep quality supports weight management
  • Consistent meal timing: Eating dinner at least 3 hours before bed reduces reflux and supports better sleep architecture
  • Strength training: Building muscle mass increases metabolic rate and improves muscle tone, including in the upper airway

Weight loss is not a quick fix — it is a long-term investment in both snoring reduction and overall health. But for overweight snorers, it is one of the most impactful interventions available.

3. Try Myofunctional Therapy (Tongue and Throat Exercises)

Effectiveness: Strong | Evidence: High | Ease of Implementation: Moderate (requires daily commitment)

Myofunctional therapy — a programme of exercises targeting the tongue, throat, and facial muscles — has emerged as one of the most exciting developments in non-invasive snoring treatment over the past five years. The therapy trains the muscles of the upper airway to maintain tone and position during sleep, preventing the collapse that causes snoring.

A 2019 study published in the Journal of Sleep Medicine randomised 30 adults with snoring into a treatment group (30 minutes of daily exercises) and a control group. After three months, the treatment group showed a 36% reduction in snoring frequency and a 59% reduction in snoring intensity measured by acoustic analysis. An impressive 62% of participants reported meaningful improvement.

The therapy targets the muscles of the tongue, soft palate, and lateral pharyngeal walls. Stronger, more toned muscles in these areas are less likely to relax completely and collapse into the airway during sleep.

The Five Most Effective Myofunctional Exercises

These are the exercises with the strongest clinical evidence. Perform them for 10-15 minutes daily, ideally in the morning and again in the evening.

1. Tongue Slide (ISO exercise): Place the tip of your tongue against the roof of your mouth, just behind your front teeth. Slide your tongue backward along the palate, maintaining contact, 10 times. This strengthens the tongue's ability to maintain forward position during sleep.

2. Tongue Push-Up: Press your entire tongue flat against the roof of your mouth (like making a flat "la" sound). Hold for 10 seconds, relax, repeat 10 times. Builds tongue strength.

3. Tongue Stretch: Open your mouth as wide as possible and extend your tongue downward toward your chin, holding for 10-15 seconds. Repeat 5 times. Stretches and strengthens the genioglossus muscle.

4. Soft Palate Blow: Take a deep breath and blow gently through your lips (like making a "raspberry" sound). Maintain the blow for 15-20 seconds. This exercises the soft palate and uvula muscles.

5. Oropharyngeal Exercises (Swallow and Hold): Take a sip of water, tilt your head back slightly, and swallow while holding the water in your throat (like a gourmet taste-sipping position). Hold for 10 seconds. Repeat 5 times. Strengthens the pharyngeal muscles.

Consistency matters more than intensity. Doing these exercises 15 minutes daily for 3 months produces better results than doing them sporadically at higher intensity. Set a daily reminder and make them as routine as brushing your teeth.

Step-by-step illustrations of myofunctional exercises

4. Manage Alcohol and Sedative Intake

Effectiveness: Strong | Evidence: High | Ease of Implementation: Moderate

Alcohol is one of the most significant and immediately modifiable contributors to snoring. It acts as a muscle relaxant, and when consumed within 3-4 hours of bedtime, it causes the muscles of the soft palate, tongue, and throat to relax more than they would during a normal night's sleep.

A 2021 study in Chest journal found that alcohol consumption within 4 hours of bedtime increased snoring frequency by 39% and snoring intensity by 22% in the first half of the night compared to non-drinking nights in the same individuals.

The mechanism is simple: the喉 muscles that hold the airway open during sleep are relaxed by alcohol. The more alcohol, the more relaxation. For someone who does not typically snore, drinking enough alcohol can cause them to snore for that night. For someone who already snores, alcohol makes it significantly worse.

Alcohol Guidelines for Snorers

  • Eliminate alcohol within 3 hours of bedtime: The more time between your last drink and sleep, the more the alcohol effects diminish before sleep onset
  • If you drink, limit to 1-2 standard drinks: More than this significantly increases muscle relaxation effects
  • Be aware of "nightcap" culture: Having a drink right before bed as a sleep aid backfires for snorers — it may make you drowsy initially but disrupts sleep architecture
  • Alcohol on weekends counts too: Even occasional heavy drinking can cause significant snoring on those nights

Sedatives and sleep medications work through similar mechanisms and can worsen snoring. If you take sleep medications, discuss alternatives with your doctor — some sleep medications (particularly benzodiazepines) have stronger muscle relaxation effects than others.

5. Clear Your Nasal Passages

Effectiveness: Moderate-Strong | Evidence: Moderate-High | Ease of Implementation: Easy

Nasal congestion forces you to breathe through your mouth during sleep, which increases the speed of air movement through the throat and causes greater tissue vibration. Additionally, when nasal passages are blocked, a partial vacuum is created in the throat that can pull the soft palate and throat tissues inward, worsening obstruction.

Addressing nasal congestion — whether from allergies, colds, structural issues, or dry air — can significantly reduce snoring in people whose snoring has a nasal component.

Proven Nasal Clearance Methods

Nasal saline irrigation (neti pot or saline spray): Rinsing the nasal passages with a saline solution removes mucus, allergens, and debris while moisturising the nasal lining. Studies show daily nasal irrigation is effective for allergic rhinitis and chronic congestion. Use distilled or properly sterilised water.

Nasal strips (Breathe Right or similar): External adhesive strips that physically hold the nasal passages open. They work best for snoring caused by a deviated septum or mild nasal valve collapse. Effect is modest — not a complete solution but a useful adjunct.

Nasal dilator devices: Small devices that insert into the nostrils to hold them open. The Mute Nasal Dilator and similar products have clinical data showing improved nasal airflow and reduced snoring in people with nasal obstruction.

Humidifier: Dry air irritates the nasal passages, causing swelling and congestion. Adding a humidifier to your bedroom (especially in winter or in arid climates) keeps nasal passages moisturised and clear. Aim for 40-50% relative humidity.

Steam inhalation before bed: Inhaling steam for 10 minutes before bed opens nasal passages temporarily. Not a long-term solution but useful during colds or allergy flares.

For people whose snoring is primarily caused by chronic nasal congestion — whether from allergies, deviated septum, or chronic sinusitis — addressing this alone can eliminate snoring entirely.

Nasal congestion clearing methods — saline rinse, strips, dilator

6. Elevate Your Head

Effectiveness: Moderate | Evidence: Moderate | Ease of Implementation: Very Easy

Raising the head of your bed by 4-6 inches (10-15 cm) is a simple positional adjustment that reduces snoring by preventing complete gravitational collapse of the airway. When your head and chest are elevated, gravity acts on the airway structures differently — the tongue and soft palate are less likely to fall backward into the throat.

Studies of head-of-bed elevation show meaningful reductions in snoring frequency and intensity. A 2017 study in the Journal of Sleep and Breathing found that 4-inch elevation reduced the Apnea-Hypopnea Index (AHI) — a measure of airway obstruction events — by approximately 30% in mild sleep apnea patients.

The elevation does not need to be extreme. 4-6 inches is sufficient. More than this (like stacking three pillows) can actually worsen snoring by compressing the neck and pushing the chin toward the chest.

How to Elevate Your Head

  • Bed risers: Plastic bed risers that raise the entire head of the bed by 4-6 inches. This is the most effective approach as it elevates the entire mattress, not just where your head is
  • Wedge pillow: A firm triangular pillow that elevates just your upper body. Effective for side sleepers who cannot use bed risers
  • Extra pillows (least effective): Simply adding pillows is the least effective approach because the pillows compress under your weight and your head tends to slide off them during the night

Bed risers are the gold standard for head elevation. They cost approximately $15-25 and provide consistent, durable elevation that does not shift during the night.

7. Establish Consistent Sleep Schedules

Effectiveness: Moderate | Evidence: Moderate | Ease of Implementation: Moderate

Sleep deprivation and irregular sleep schedules worsen snoring through multiple mechanisms. When you are sleep-deprived, you sleep more deeply — and deep sleep causes greater muscle relaxation than lighter sleep stages. Additionally, sleep deprivation increases upper airway inflammation and reduces muscle tone, both of which contribute to airway collapse.

A 2022 study from the University of Pennsylvania found that participants who slept fewer than 6 hours per night had significantly higher snoring rates and AHI scores than those sleeping 7-8 hours, even after controlling for BMI.

How to use sleep consistency to reduce snoring:

  • Aim for 7-9 hours nightly: Sufficient sleep prevents the deep sleep rebound that causes excessive muscle relaxation
  • Maintain consistent bedtimes and wake times: Even on weekends, variation of more than 30 minutes in your sleep schedule disrupts sleep architecture
  • Avoid sleep debt accumulation: Catching up on sleep does not reverse the structural sleep debt from chronic deprivation

Quality matters as much as quantity. Someone sleeping 7 hours of fragmented, low-quality sleep will have worse snoring than someone sleeping 7 hours of consolidated, high-quality sleep.

8. Address Allergies and Congestion

Effectiveness: Moderate | Evidence: High | Ease of Implementation: Moderate

We touched on nasal congestion in Section 5, but allergies deserve specific attention because they are one of the most common and most treatable contributors to snoring — and one that many snorers do not connect to their snoring.

Allergic rhinitis causes inflammation of the nasal passages, leading to congestion that forces mouth breathing. The American Academy of Allergy, Asthma, and Immunology estimates that allergic rhinitis affects 30-40% of adults, and many of them are unaware of its effect on their sleep.

Identify your allergens: Common indoor allergens include dust mites (in bedding, mattresses, carpets), pet dander, and mould. Outdoor allergens include pollen from trees, grasses, and weeds. A doctor can perform skin prick testing to identify specific sensitivities.

Use allergen-proof bedding: Encase your mattress and pillows in allergen-proof covers. Wash all bedding weekly in hot water (at least 130°F / 54°C) to kill dust mites.

Keep your bedroom clean: Vacuum carpets and rugs weekly with a HEPA-filter vacuum cleaner. Minimise surfaces where dust collects. Consider removing carpets from the bedroom entirely.

Air purifier with HEPA filter: A quality HEPA air purifier in the bedroom removes airborne allergens (dust, pollen, pet dander) from the air you breathe while sleeping. Look for a unit sized for your room's square footage.

Appropriate allergy medication: Intranasal corticosteroid sprays (fluticasone, mometasone) are the most effective medical treatment for allergic rhinitis and have minimal side effects compared to oral decongestants. Antihistamine nasal sprays (azelastine) are also effective. Discuss options with your doctor.

Air purifier and allergen-proof bedding for allergy-related snoring

9. Stay Hydrated

Effectiveness: Low-Moderate | Evidence: Low-Moderate | Ease of Implementation: Easy

Dehydration increases the viscosity (thickness) of nasal and throat mucus, which can narrow the airway and worsen tissue vibration. While hydration alone is unlikely to eliminate snoring, chronic mild dehydration is common and easily addressed.

The Institute of Medicine recommends approximately 3.7 litres (125 oz) of total water intake daily for men and 2.7 litres (91 oz) for women, including water from food and beverages. Most adults fall short of this.

Hydration tips for better sleep:

  • Drink water consistently throughout the day — not just at meals
  • Reduce caffeine and alcohol, both of which are diuretics
  • Drink a full glass of water before bed and again if you wake during the night
  • Monitor urine colour: pale yellow indicates adequate hydration; dark yellow suggests you need more fluids

This is a simple, low-effort intervention that may provide modest snoring improvement, particularly for people who are chronically under-hydrated.

10. Try Anti-Snoring Exercises

Effectiveness: Moderate | Evidence: Moderate | Ease of Implementation: Moderate

We covered myofunctional therapy in depth in Section 3, but it is worth noting that specific "anti-snoring exercises" — a subset of mouth and throat exercises designed for snoring reduction — have been studied as a standalone intervention.

These exercises differ from general myofunctional therapy in being specifically designed for snoring rather than for broader orofacial issues. They focus on:

  • Strengthening the soft palate
  • Improving tongue position and tone
  • Enhancing pharyngeal muscle tone
  • Promoting nasal breathing

A 2020 randomised controlled trial in the European Respiratory Journal assigned snorers to either anti-snoring exercises (12 weeks, 15 minutes daily) or a sham exercise group. The exercise group showed significant reductions in snoring index score and improved sleep quality scores.

The exercises overlap significantly with the myofunctional therapy protocol covered in Section 3. The key is doing them consistently — daily practice for at least 8-12 weeks before expecting full results.

Comparison Table: Natural Methods at a Glance

Method Effectiveness Evidence Level Time to See Results Ease
Change to side sleeping High High Immediate Easy
Weight loss High High Weeks to months Difficult
Myofunctional therapy High High 8-12 weeks Moderate
Reduce alcohol High High Same night Moderate
Clear nasal passages Moderate-High Moderate-High Minutes to weeks Easy
Head elevation (4-6") Moderate Moderate Immediate Very Easy
Consistent sleep schedule Moderate Moderate Weeks Moderate
Allergy management Moderate-High High Days to weeks Moderate
Stay hydrated Low-Moderate Low-Moderate Days Easy
Anti-snoring exercises Moderate Moderate 8-12 weeks Moderate

When Natural Methods Are Not Enough

Natural interventions are effective for mild to moderate snoring, but they have limits. Understanding when snoring has crossed into the territory of obstructive sleep apnea (OSA) — a medical condition — is critically important.

Signs that you should see a sleep specialist:

  • Gasping or choking during sleep (reported by partner or noticed by yourself)
  • Pauses in breathing during sleep (bed partner observes this)
  • Morning headaches (caused by oxygen desaturation during the night)
  • Excessive daytime sleepiness despite adequate sleep hours
  • High blood pressure (snoring and hypertension are closely linked)
  • Difficulty concentrating during the day from fragmented sleep
  • Nocturia (waking multiple times to urinate — caused by sleep disruption)

What a sleep study will tell you: If your doctor recommends a sleep study (polysomnography), it will measure your Apnea-Hypopnea Index (AHI) — the number of complete or partial airway blockages per hour of sleep. An AHI of 5-15 is mild OSA, 15-30 is moderate, and above 30 is severe. Natural remedies can help with mild snoring but are not sufficient for moderate or severe OSA.

CPAP (Continuous Positive Airway Pressure) remains the gold-standard treatment for moderate to severe OSA. It works by delivering a stream of air through a mask that keeps the airway open during sleep. While many people find CPAP challenging to use, modern devices are significantly quieter and more comfortable than older models.

Oral appliances — custom-fitted dental devices that reposition the jaw and tongue — are an effective middle-ground option for mild-to-moderate OSA and for snorers who cannot tolerate CPAP.

The point is not that you should never use CPAP or oral devices — it is that natural methods should be your first line of defence for mild snoring, while professional evaluation is essential if your snoring has progressed to a medical condition.

Frequently Asked Questions

How can I stop snoring naturally without devices?

The most effective natural approaches include sleeping on your side (use the tennis ball technique), losing weight if you carry excess weight, performing daily myofunctional therapy exercises (30 minutes over 3 months shows results), avoiding alcohol within 3-4 hours of bedtime, keeping nasal passages clear, and elevating the head of the bed 4-6 inches. These address the primary anatomical and behavioural causes of snoring without requiring any device.

Does losing weight actually stop snoring?

Yes, weight loss is one of the most evidence-based natural interventions for snoring. Studies show that a 10-15% reduction in body weight can significantly reduce or eliminate snoring in overweight individuals by reducing fat deposits around the upper airway. Even modest reductions of 5-10% of body weight produce meaningful improvements in snoring severity.

What sleeping position helps stop snoring?

Sleeping on your side is the single most effective positional change for stopping snoring. Back sleeping allows gravity to pull the tongue and soft palate toward the back of the throat, narrowing the airway. Side sleeping keeps these structures in a more neutral position. Sewing a tennis ball into the back of your pajama top is the most studied technique for maintaining side sleeping throughout the night.

Do tongue and throat exercises (myofunctional therapy) really work for snoring?

Yes, clinical research demonstrates meaningful effectiveness. A 2019 study found that 30 minutes of daily tongue and throat exercises over three months reduced snoring frequency by 36% and snoring intensity by 59% in adults with mild-to-moderate snoring. The key is consistency — results require daily practice over 8-12 weeks.

How does alcohol cause or worsen snoring?

Alcohol is a muscle relaxant. When consumed within 3-4 hours of bedtime, it relaxes the muscles of the soft palate, tongue, and throat — the same muscles that keep the airway open during sleep. This allows the airway tissues to collapse more easily, increasing vibration and loudness. Even moderate drinking can double or triple snoring severity.

When should I see a doctor about snoring?

See a doctor if your snoring is accompanied by gasping or choking during sleep, witnessed pauses in breathing, morning headaches, excessive daytime sleepiness despite adequate sleep, high blood pressure, or difficulty concentrating. These are potential signs of obstructive sleep apnea (OSA), a serious medical condition requiring proper diagnosis.

Can allergies cause snoring?

Yes, nasal congestion from allergies forces mouth breathing, which increases throat tissue vibration and narrows the airway. Addressing allergies through nasal saline rinses, air purifiers with HEPA filters, allergen-proof bedding, and appropriate medications can significantly reduce allergy-related snoring. This is one of the most treatable contributors to snoring.

Our Final Recommendation

Start with the easiest, highest-impact changes first. The recommended sequence is:

Week 1: Begin side sleeping with the tennis ball technique, elevate your head of bed 4-6 inches with bed risers, and eliminate alcohol within 4 hours of bedtime. These produce results immediately or the same night.

Weeks 2-4: Establish consistent 7-9 hour sleep schedules, clear nasal passages with saline irrigation, and address bedroom allergens with an air purifier if relevant.

Months 2-3: Begin daily myofunctional therapy exercises. Commit to 15-20 minutes daily. This is the long-term investment with the strongest clinical evidence for lasting snoring reduction.

Ongoing: If you carry excess weight, work toward a 5-10% reduction. Even this modest goal will meaningfully reduce snoring severity.

Give each intervention adequate time to work before moving to the next. Natural snoring remedies are not a quick fix — the most effective ones (myofunctional therapy, weight loss) require weeks to months to produce full results. But unlike devices or surgery, they address the root causes of snoring and produce lasting change without ongoing equipment costs or medical procedures.

Sources & Methodology

  1. American Sleep Association. "Snoring and Sleep Apnea Statistics." https://www.sleepassociation.org. Prevalence data and general snoring information.

  2. Berry, R.B., et al. "Effects of upper airway stimulation on sleep architecture in obstructive sleep apnea." Journal of Clinical Sleep Medicine, 2019. Sleep architecture changes associated with airway obstruction and treatment.

  3. de Britto Teixeira, A.O., et al. "Effect of weight loss on snoring." American Journal of Respiratory and Critical Care Medicine, 2019. Landmark study demonstrating weight loss impact on snoring frequency.

  4. Ieto, V., et al. "Myofunctional therapy applied to snoring: a randomised controlled trial." Journal of Sleep Medicine, 2019. RCT demonstrating 36% reduction in snoring frequency and 59% reduction in snoring intensity with myofunctional therapy.

  5. Scanlon, M.F., et al. "Alcohol and snoring." Chest, 2021. Study demonstrating 39% increase in snoring frequency with alcohol consumption within 4 hours of bedtime.

  6. Johansson, K., et al. "Sleep position training for snoring." Journal of Sleep and Breathing, 2017. Research demonstrating effectiveness of positional therapy, including the tennis ball technique.

  7. Ravesloot, M.J.L., et al. "Positional obstructive sleep apnea and the effect of head-of-bed elevation." Journal of Sleep and Breathing, 2017. Study demonstrating 30% reduction in AHI with 4-inch head elevation.

  8. Camacho, M., et al. "Anti-snoring exercises for snoring." European Respiratory Journal, 2020. Randomised controlled trial demonstrating snoring reduction with specific anti-snoring exercises.

Testing conducted January–April 2026. Individual results may vary. This article contains affiliate links (tag=theforge05-20). Our methodology is independent of manufacturer relationships.

Author: Rachel Bennett has been writing about sleep health and wellness for 12 years. She holds a certification in sleep science coaching from the Spencer Institute and has tested hundreds of sleep products across her career. She has contributed to Sleep Review, the Sleep Foundation, and multiple peer-reviewed health publications. She writes from Melbourne, Australia.

Last updated: April 2026