The British Snoring Association states that there are around 15 million snorers in the UK, 10.4 million are male and 4.5 million are female, and as snoring is most likely to affect those in middle age as muscle tone decreases, we’re pretty sure that if you’re an adult that snores, you know plenty of others that snore too.
If you want to know how to stop snoring as in adults or snoring is causing you difficulty in getting to sleep, affecting the quality of shut-eye you enjoy, or is causing you to suffer from the effects of fatigue due to regularly disturbed sleep, then we can provide some light at the end of the tunnel.
In answer to how to stop snoring in adults – Adult snorers generally respond well to exercises that work to strengthen the muscles behind the throat and nasal passages (Levo et al., 2015) that are responsible for snoring in the majority of cases and have the advantage of easily being able to use a device to help. Meta-analysis has shown the majority of snorers improve (lessen) the intensity of their snoring with exercises (Camacho et al., 2017)
As snoring is caused by the vibration of tissue in our airways as we breathe, by working to tone and strengthen this area with simple daily exercises using Snorgo, vibrations are reduced and snoring is improved. We recommend that the exercises are completed at your convenience 3 times a day, totalling no more than 2 minutes, and with regular use, over 75% of testers said Snorgo provided an excellent cure for snoring!
Our ability to function and feel good day to day is largely dependent on whether we’re getting both enough sleep, and enough quality sleep. This becomes of critical importance the older we get as aging leads to a change in sleeping patterns. The older we get, the less time we spend in deep sleep and total sleep time tends to decrease to around 6.5-7.5 hours per night which can present a real challenge for those already affected by adult snoring, or those that sleep near somebody that snores.
For those looking to address the challenges that snoring can present, in this article we will take you through some simple steps to help stop snoring in adults so you can be on your way to sleeping soundly again in no time, as well as providing a wider understanding of what snoring is and why adults snore in the first place. You may also find Can Snoring Be Cured
Why Do Adults Snore?
As we sleep air moves around the airways in our nose and throat while we breathe. This movement of air causes the relaxed tissues in these areas to vibrate and it’s these vibrations that create the Snoring sound you will be very familiar with if you’re looking for ways to stop snoring. People with particularly loud or prolonged snoring are likely to have excess tissue in their airways which leads to more vibrations and increased snoring sounds.
The reason adults snore vary from individual to individual but can usually be attributed to factors that lead to an increase in vibrations when you sleep such as excess tissue, partial obstruction or narrowing of the airways.
Simple ways to stop snoring in adults
The best way to stop snoring in adults is to make simple lifestyle adjustments that reduce the likelihood of snoring occurring. Doing this in conjunction with tackling the root cause of snoring for the snorer in question with reliable snoring aids like Snorgo for example is the strongest approach you can take to stop snoring.
Lifestyle changes that aid snoring in adults
- Being overweight leads to increased pressure on and around your airways, particularly as you relax in your sleep. Taking steps to achieve a healthy BMI with a good diet and exercise program can reduce the likelihood of snoring.
- Smoking can irritate the lining of your nostrils and throat, causing inflammation and a build-up of catarrh. This reduces your airflow, so you’re more likely to snore. Taking steps to stop smoking can reduce the likelihood of snoring. If you’re a smoker and are ready to quit, try these tips from the NHS.
- Drinking alcohol can make your muscles relax more than they already are during sleep. This additional relaxation means your soft palate and tongue are more likely to vibrate as you breath, leading to increased snoring. Reducing alcohol intake before bed can reduce the likelihood of snoring.
- Sleeping position is important for snorers. You are more likely to snore if you sleep on your back as in this position your tongue can fall to the back of your throat and your jaw can fall open leading a restriction in your airway, and mouth breathing. Both of these lead to increased snoring so try sleeping on your side or front to reduce the likelihood of snoring.
- Get allergies under control. For those that suffer from allergies, congestion of the nasal passage is likely to lead to an increase in snoring so consider swapping out common allergy causing household items such as feather pillows and cleaning products as well as taking medicines that aid your allergy symptoms.
Although snoring can be helped by taking the steps above, there are some things that make snoring more likely that are out of our control. Men for example generally have narrower air passages than women making them more likely to snore and hereditary or physical attributes such as enlarged adenoids, cleft palate or large tonsils all contribute to snoring but will require further work to reduce their impact on snoring than the suggestions above.
Snorgo Is A Snoring Aid For Adults
When you are happy that you have started to address the simple lifestyle changes outlined above, the next positive step you can take to stop snoring in adults is to use specific snoring aids that help you work to tackle the root cause of snoring, like Snorgo.
Snorgo is a small, mouth-held device that you use to complete a series of simple daily exercises at times that are convenient to you. The exercise we recommend involves holding your Snorgo between your lips in front of your teeth and then resisting a gentle pulling force applied with your hands for ten seconds. You should aim to complete this ten second hold 3 times, three times a day for the best results and we encourage you to take a look at this our video which shows the exercise demonstrated by Snorgo founder Dr Pete Naylor to see just how easy it is.
Just like all muscles in the body, the muscles in the space behind our nose and throats also respond well to training and can get stronger. We’ve seen that regular training of these areas with Snorgo makes the involuntary muscles surrounding our airways stronger and leaner which leads to a reduction in the vibrations that cause snoring.
Snorgo is a particularly good option for people that don’t like to wear snoring aids at night as Snorgo is used to complete simple exercises at your convenience during the day – and it couldn’t be simpler!
Benefits of Snorgo
Aside from actually working to cure snoring for good, Snorgo is a budget friendly one off investment that puts the power to stop snoring in the users hands. There are no mouth guards or nasal widening devices to wear at night and Snorgo users are in complete control of how and when they tackle their snoring!
Snorgo is a small portable device that can be used anywhere – making it easy to find time to complete the exercises needed each day and is a relatively inexpensive way to tackle snoring at just £34.99.
How To Stop Others From Snoring
Now you know the two main ways to tackle snoring, you have all the tools you need at your disposal to work on your own snoring habit, but what can you do if you’re trying to stop the snoring of others?
Sleep disruption can be really annoying, especially when it’s through no fault of your own so if you’re suffering from a lack of quality sleep due to the snoring of others, here are some effective ways to tackle snoring in others.
- People don’t generally know they snore unless they wake themselves up snoring or have identified snoring as the reason for their own lack of quality sleep so if your sleep is regularly affected by the snoring of someone else, don’t be too shy to tell them! It’s likely that when they realise what is happening, and the extent that you are affected, they will want to tackle their snoring just as much as you do.
- If your partner, housemate or anyone else is disturbing your sleep by snoring but they’re in denial about just how bad their snoring is, you can, with their permission record them in full flow. The Guinness Book Of Records states that 111.6db is the world’s loudest recorded snoring, and as that is the equivalent of a jet taking flying right over your home, we think most decent people out there will be pretty receptive to hearing just how loud their snoring is. Thankfully, that is at the extreme end of snoring and most people won’t be sharing their bed with a noisy jet impersonator every night!
- Sometimes actions speak louder than words, so if your discussion about the snoring has fallen on deaf ears, presenting your disruptive snorer with some practical options to ease their snoring might be just the trick. Sharing the lifestyle changes that can help or presenting them with snoring aids like Snorgo without them having to lift a finger, might mean they’re compelled to try and tackle snoring. You could also highlight the effects that sleep disruption is having on day to day life such as extreme tiredness and lack of concentration at work.
- Finally, sometimes a bit of good old fashioned bribery might get things moving in the right direction. By offering a reward that motivates your disruptive snorer into taking action, you could be on your way to sleeping soundly in no time. Whether it’s immunity from the washing up or not having to cook for a month, finding something that is too good to turn down could be just the way to go.
How To Reduce The Impact of Snoring In Adults
As it can take a few weeks to see the real effects of regular Snorgo use and our recommended lifestyle changes, you can try these simple ideas for getting a good night sleep in the meantime when faced with adults that snore:
- Using ear plugs to muffle the sound or for high end plugs that can cancel out sound all together
- Sleeping in a different room to your disruptive snorer
- Try going to bed earlier than the person who snores so that you will be in a deep sleep by the time they start snoring!
- Try to ensure the environment you sleep in provides the best chance of a good night sleep irrespective of snoring. By ensuring the room is dark, at a comfortable temperature, free from distractions such as television or clutter, you are giving yourself the best chance possible of enjoying a good night’s sleep.
What Kind Of Snorer Am I?
We’ve explained why people snore and popular ways that you can work to stop snoring, but it’s important to know that the approach you take should be guided by the type of snorer you are. Below is a brief summary of the different kinds of snorer there are but if you’re still unsure, you can take this online test to see which category of snorer you fall into.
If you can’t close your mouth and breathe comfortably through your nose, you may be a Nasal snorer. Nasal snorers usually suffer from collapsed airways or nasal congestion.
A tongue snorer is somebody whose tongue tends to drop to the back of their throat when sleeping, causing an obstruction to the airway. You are likely to be a tongue snorer if you sleep on your back.
To establish if you are a mouth snorer, open your mouth and make a snoring noise. Now close your mouth and make the same noise. If you can only snore with your mouth open then you are a “mouth breather” so may benefit from snoring cures that work to improve muscle tone around the jaw to prevent it from falling open whilst you sleep.
‘Palatal flutter’ is the vibration of the soft palate and uvula and is often the cause of snoring in patients who are of normal weight and who are unable to attribute their snoring to either their mouth, nose or tongue. Snorers experiencing palatal flutter may benefit from devices that work to tighten the tissue around the soft palate.
Other Ways To Treat Snoring In Adults
Although our testers highly recommend Snorgo, there are other snoring aids that you can consider including nasal dilators, MADS and chin straps. The best snoring aid for you will be dependent on your budget, personal preference, ability to sleep with something obstructing your mouth or nose, and the cause of your snoring in the first place.
Nasal dilators do as the name suggests and help those suffering with nasal blockages or collapsed nasal walls to take in more air through their nose. The aids can be worn externally or internally to the nose.
MADs, short for Mandibular Advancement Devices, are essentially gum shields for snorers. They work by repositioning the jaw to make it less likely to fall slack and open as you sleep. You can get custom made MADs fitted to your mouth by specially trained dentists or you can purchase over the counter ones that can be boiled and shaped to your mouth at home. This option isn’t advised for people who grind their teeth or wear dentures and some find them uncomfortable to wear.
An anti-snoring chin strap is a device normally made from a flexible fabric or neoprene-type material that is placed under your chin. It wraps over your head and supports your chin and works to keep your mouth closed while you sleep. This is an approach best suited to mouth snorers as the chin strap will keep your mouth closed and therefore reduce the tissues vibrations in your throat from excess air taken in through the mouth while you sleep.
Surgery to stop snoring should only be considered once discussed thoroughly with your healthcare professional and it is often as a last resort once you have tried lifestyle adjustments, snoring aids and tackled any medical conditions that might be the cause of your snoring. It may prove successful for those with enlarged tonsils, uvula and adenoids, or any other condition that might block your airway such as nasal polyps or a deviated nasal septum. You should be aware that surgery isn’t always successful, it can be incredibly stressful and comes with the risks associated with surgery so take the time to weigh up the pros and cons before deciding if surgery is for you. Please consider How to Stop Snoring Without Surgery
We have summarised the approaches you can take to stop snoring based on the cause of snoring in the table below:
|Cause of snoring||Tips To Stop Snoring|
|Tongue falls back when you sleep to partially block the back of your throat||Work to strengthen the muscles around the Jaw to prevent it falling so slack
Try a MAD, mandible advancement device to bring the tongue forward as you sleep. This is a type of mouth guard that you wear at night. It works by pushing your lower jaw and tongue forward, opening your airway. These should be fitted by a dentist or specialist and take care and seek professional advice on your choice.
|Mouth falls open when sleeping||Work to strengthen the muscles around the throat and jaw to prevent it falling so slack during sleep
Sleep on your side – consider using pillow to prop you that way.
Consider a chin strap to hold your mouth closed
|Blocked or narrow airways in your nose||Work to strengthen the muscles around the airways to reduce vibrations of tissue as you breath
Nasal dilators that keep nasal passages open during sleep may be of help or nasal sprays that aim to reduce congestion can be discussed with your healthcare professional. Be wary on the length of time you use sprays as most are limited without professional input.
|Hormonal||If you have female and have only experienced snoring since the menopause – there is a small possibility your snoring may be helped with hormone replacement therapy which you can discuss with your health care professional.|
|Medical||Only consider surgery if you have enlarged tonsils, uvula and adenoids, or any other condition that might block your airway such as nasal polyps or a deviated nasal septum that mean snoring can’t be reduced without surgical intervention. This would always have to be a joint decision with your healthcare professional and usually comes about following discussions about feeling tired or a partner noticing pauses in breathing. Sleep studies are usually undertaken to prove specific issues. How to Stop Snoring Without Surgery may be of interest.|
The Effects of Sleep Disruption Due To Snoring
Snoring can lead to a lack of quality sleep which can go on to interfere with important aspects of your day to day life including work, school, driving and social functioning if you are regularly deprived of quality sleep. When suffering from regular sleep deprivation, your focus and reactions are compromised as well as your mood levels which can often lead to frustration, irritability or heightened emotional states. If snoring is the cause of sleep disruption for you, we advise you to address this as soon as possible.
Where Can I Find More Information About Snoring In Adults?
The British Snoring Association provides great online resources for snorers and supports National Stop Snoring Week in April each year. This is a good time to look out for special offers on snoring aids or sleep studies by the professional institutes that work to aid snoring.
We always recommend speaking to your doctor in the first instance if you have any concerns about the severity of snoring, it’s impacts on your life or others, or need help overcoming sleep disturbance.
We hope this article has given you plenty of tips on how to stop snoring in adults as well as a wider understanding of why adults snore in the first place and how to identify the best kind of treatment for snoring based on the cause of your snoring. .
If you’re ready to tackle snoring in adults with a tried and tested cure for snoring, do give Snorgo a try. Snorgo is a British designed and manufactured snoring aid that has been shown to ease snoring in as little as one week and 75% of testers reported their snoring was cured after 6 weeks!
Regular Snorgo use strengthens the involuntary muscles around the mouth, nose and throat that are responsible for snoring meaning that you are on your way to tackling the root cause of curing snoring in most people without a nasal strip, chin strap or sleeping mask in sight.
- Ieto V, Kayamori F, Montes MI, Hirata RP, Gregório MG, Alencar AM, Drager LF, Genta PR, Lorenzi-Filho G. Effects of Oropharyngeal Exercises on Snoring: A Randomized Trial. Chest. 2015 Sep;148(3):683-691. doi: 10.1378/chest.14-2953. PMID: 25950418.
- Camacho M, Guilleminault C, Wei JM, Song SA, Noller MW, Reckley LK, Fernandez-Salvador C, Zaghi S. Oropharyngeal and tongue exercises (myofunctional therapy) for snoring: a systematic review and meta-analysis. Eur Arch Otorhinolaryngol. 2018 Apr;275(4):849-855. doi: 10.1007/s00405-017-4848-5. Epub 2017 Dec 23. PMID: 29275425.
You might also be interested in:
Dr Pete Naylor is the inventor of Snorgo, a patented snoring cure made in the UK recommended by medical doctors.
Wirral CCG Chair 2014 – 2016
General Practitioner (GP) 2000-2017
National Institute for health and Care Excellence National GP representative (Diagnostics) 2012 – 2018
Associate Medical Director ICE Creates 2018 – 2020
Senate Council Member Merseyside 2014 – 2017
Forensic Medical Examiner Merseyside/Wirral 2005 – 2008
Youth Justice Management Board Wirral 2015 – 2017
NHS Doctor 1996 – 2017
GMC registered Doctor 1996 to present
Master of Science in Medical Leadership Birkbeck University and Royal College of Physicians. (Awarded Merit) 2013
OPP Myers Briggs Trainer, 2010. Subsequently also completed Step 2 to further support training
Diploma in Occupational Health, 2006
Diploma in Child Health, 2000
Bachelor of Medicine & Surgery, Sheffield University, 1996
Bachelor of Science, Psychiatric Neurobiology, Sheffield, 1995. Work produced papers on mRNA and Brain Plasticity.
Outstanding Innovative and Inspirational Leader 2013 Northwest Leadership Academy (Given for commissioning work with Wirral Health Commissioning Consortium.)
Vision Award 2012 (National award): Best Long Term Condition Initiative for WHCC
North West Respiratory Best Practice Award 2012: Self Care Award for WHCC
Diploma in Occupational Health – annual award