You're exhausted. You finally fall asleep — and then it starts—the rumbling, the rattling, the sound that makes you want to sleep on the couch. Whether you're the snorer or the one lying awake next to one, snoring is more than an annoyance. It disrupts sleep, strains relationships, and leaves everyone foggy and frustrated the next day.
The good news: snoring is almost always treatable. You need to understand what's causing it — and match the right solution to the right problem.
Why Do People Snore?
Snoring happens when airflow through the mouth or nose is partially blocked during sleep, causing the surrounding tissues to vibrate. The louder the snore, the more restricted the airway.
The most common causes:
- Sleeping on your back — gravity pulls the tongue and soft palate backward, narrowing the airway. This is the single biggest cause of positional snoring.
- Nasal congestion or a narrow nasal passage — when you can't breathe freely through your nose, your mouth falls open and snoring follows.
- Jaw position — when the lower jaw drops back during sleep, it restricts the airway. A mandibular advancement device holds it forward.
- Alcohol and sedatives — these relax the throat muscles, making collapse and vibration more likely.
- Excess weight around the neck — compresses the airway from the outside.
- Ageing — muscle tone in the throat decreases naturally over time.
Identifying your type of snoring is the key to fixing it. A nasal dilator won't help a jaw snorer. A positional device won't help someone with nasal obstruction. Read on to find the right match.
Solutions That Actually Work
1. If You Snore on Your Back — Try Positional Therapy
The simplest fix for positional snorers is to stop sleeping on your back. Easier said than done — but there are products designed specifically for this.
The POSIFORM Anti-Snoring Pillow by Oscimed is a Swiss-made memory foam pillow with an ergonomic shape that gently discourages back sleeping and guides your head into a side position where the airway stays open naturally. No devices to wear. Nothing in your mouth. Just a pillow that does the work while you sleep. Clinically proven. 3-year guarantee.
For a more active approach, the Oscimed Anti-Snoring Belt is worn around the torso and delivers a gentle vibration when you roll onto your back — training your body to stay on its side without waking you fully.
Shop Anti-Snoring Belt — $299.90
2. If You Snore Through Your Nose — Try a Nasal Dilator
Nasal snoring is caused by restricted airflow through the nostrils — from a deviated septum, allergies, or simply narrow nasal passages. Opening the nasal passage is the fix.
The AIRMAX Nasal Dilator is a soft internal device that sits inside the nostrils and gently holds them open, increasing nasal airflow by up to 38%. Drug-free, reusable, and comfortable enough to wear all night. One of our best-selling snoring solutions.
Shop AIRMAX Nasal Dilator — from $29.95
Prefer an external option? The Clipair Nasal Dilator clips gently onto the outside of the nose to widen the nostrils and improve airflow. Lightweight, discreet, and easy to use.
3. If You Snore with Your Mouth Open — Try a Mandibular Device
When the lower jaw drops back during sleep, it narrows the airway at the throat level. A mandibular advancement device (MAD) holds the jaw slightly forward, keeping the airway open throughout the night.
The Somnofit Anti-Snoring Mouthguard is one of the most clinically validated MADs available without a prescription. You self-fit it at home in minutes using warm water — it moulds to your teeth for a custom fit. Highly effective for mild to moderate snoring and positional sleep apnoea.
For Partners: How to Sleep Through the Snoring
While the snorer works on a solution, the partner still needs sleep tonight. Two things work reliably well.
Alpine Sleep Deep Earplugs are our top-selling sleep earplugs — soft, reusable, and designed specifically for side sleepers. SNR 25dB noise reduction. They block snoring without blocking out everything. From $39.95.
Shop Alpine Sleep Deep Earplugs
A white noise machine on the bedside table can also mask snoring sounds enough to make sleep possible. The consistent background sound covers the irregular peaks of snoring noise. Browse our white noise machine range here.
Snoring vs Sleep Apnoea — Know the Difference
Snoring is the sound. Sleep apnoea is when breathing actually stops — sometimes for 10 seconds or more — before the body jolts itself awake to restart. If you or your partner notices pauses in breathing, gasping, or choking sounds during sleep, that warrants a conversation with your GP. Sleep apnoea is a medical condition that requires proper diagnosis and treatment.
Snoring without apnoea is very common and very treatable with the right device.
Lifestyle Changes That Help
- Reduce alcohol, especially in the 2–3 hours before bed — it relaxes throat muscles significantly
- Lose weight if relevant — even modest weight loss around the neck can reduce snoring
- Sleep on your side — use a body pillow or the POSIFORM pillow to stay there
- Treat nasal congestion — a saline rinse before bed can help if allergies are a factor
- Avoid heavy meals late at night — a full stomach pushes up on the diaphragm
Not Sure Which Solution Is Right for You?
Our team at Sleep & Sound are specialists in sleep and snoring — not a general retailer. If you're not sure which product suits your situation, get in touch, and we'll point you in the right direction.
