You’ve probably heard countless reasons to quit smoking: from reducing your risk of serious diseases like lung cancer to improving your circulation and boosting your energy levels. Did you know that quitting smoking could also help you stop snoring? With National No Smoking Day 2025 here, there’s no better time to take the first step towards a healthier, quieter night’s sleep.
How does smoking cause snoring?
Cigarette smoke irritates and damages the delicate lining of your nasal passages and throat. This leads to swelling, inflammation and a loss of elasticity in airway tissues — making them more prone to collapse whilst you sleep. The result? Restricted airflow, louder snoring and even an increased risk of sleep apnoea.
When your nasal passages are blocked, your body compensates by breathing through the mouth. This dries out the tissues in your throat, increasing vibrations that cause snoring. Over time, smoking can also lead to long-term damage to the respiratory system, making it harder for your body to get the oxygen it needs at night. This is why quitting on National No Smoking Day could be the key to reducing your snoring and improving your sleep quality.
5 top tips to help you quit smoking
We know that quitting smoking isn’t easy — it’s a habit that many struggle to break. Making small lifestyle changes and having the right support can significantly increase your chances of success. This National No Smoking Day, try these five simple strategies to help you quit for good.
- Positive mindset
Quitting smoking starts with a positive mindset. If you’ve tried to quit before but struggled, don’t let that discourage you. Make a list of all the reasons you want to stop — whether it’s for your health, your family, or a better night’s sleep. When cravings hit, read through your list to remind yourself why you’re doing this. - Make a plan
Pick a date — such as National No Smoking Day — and commit to it. Having a set day to quit can help you mentally prepare and stay focused on your goal. Remove any cigarettes, lighters or ashtrays from your home to reduce temptation. - Buddy up
Quitting smoking is easier when you’re not doing it alone. Team up with a friend who also wants to quit or tell your loved ones about your goal so they can support you. Consider joining an online stop-smoking group or using apps that track your progress and keep you motivated. - Keep your hands and mouth busy
Nicotine replacement therapy (NRT) can double your chances of success. Options include patches, gum, lozenges, nasal sprays and inhalators. If you miss the habit of holding a cigarette, inhalators can help satisfy that urge whilst reducing your nicotine intake gradually. - Stay active
Exercise has been scientifically proven to reduce cravings and withdrawal symptoms. Even a five-minute walk or stretch can trigger the release of anti-craving chemicals in your brain. Plus, staying active will improve your lung function, making it easier to breathe — and sleep — at night.
Take your first step
Quitting smoking isn’t just about willpower — it’s about having the right tools and support to help you succeed. Luckily, there are plenty of resources available to make your journey easier.
Talk to your GP
Your GP can enroll you in a stop-smoking clinic and prescribe nicotine replacement therapy (NRT). They can also discuss medications that reduce cravings, helping you stay on track.
Join a stop smoking service
Studies show that you’re up to four times more likely to quit successfully with the help of a stop-smoking service. Visit the NHS Smokefree website to find support in your area or call the Smokefree National Helpline on 0300 123 1044 for expert advice.
Try a nicotine alternative
If you’re struggling to quit cold turkey, nicotine replacement therapy (NRT) or inhalators can help.
Find online support
If you prefer digital support, check out the NHS Better Health website for free resources, quit-smoking apps and online communities to keep you motivated.
Quit smoking this National No Smoking Day and sleep soundly tonight
By quitting smoking, you’re not just improving your overall health — you’re also reducing your risk of snoring, sleep apnoea and poor-quality sleep. This National No Smoking Day, take the first step towards healthier lungs, better sleep and a snore-free night with Snoreeze. Your body (and your partner) will thank you!
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