During colder seasons, snoring often becomes worse due to runny noses, coughs, and common colds. When the nose is congested, people naturally switch to mouth breathing. This causes air to pass over the soft palate and uvula, which vibrate easily and lead to louder snoring. Clearing nasal congestion quickly can therefore make a noticeable difference in reducing nighttime noise.
However, not all remedies are equally helpful. Many antihistamines used for allergies or hay fever can induce drowsiness, relaxing the throat muscles and potentially worsening sleep-related breathing problems. If you choose to take an antihistamine, opt for non-drowsy varieties such as cetirizine, loratadine, or fexofenadine, which are far less likely to interfere with nighttime breathing.
Additional tools, such as steroid nasal sprays or saline rinses, can be used before bed to reduce inflammation and open nasal passages. These treatments help improve airflow and decrease the likelihood of mouth breathing, which in turn reduces snoring.
For individuals with structural nasal issues—such as a deviated septum—congestion and mouth breathing may persist despite treatment. In such cases, consulting an otolaryngologist for a full evaluation is the best step toward long-term relief and better sleep quality.
