How to stop snoring. We all know that a regular, good night’s sleep is an important part of a healthy lifestyle but if your snoring or the snoring of others is seriously interrupting the quality of your shut-eye, then you might be on the hunt for ways to stop snoring for good.
Stopping snoring can be achieved by identifying the cause of your snoring and taking appropriate steps to address it.
- You can stop snoring with simple lifestyle changes such as weight loss and activity levels
- You can stop snoring with easy to use stop snoring aids such as mandibular advancement devices or newer exercise devices, like Snorgo
- You can stop snoring with medical intervention such as medication or surgery
You can work to stop snoring for good with simple lifestyle changes, snoring aids, or as a last resort, medicinal or surgical intervention. The best treatments to help you or others to stop snoring will work to reduce the excess tissue vibration or obstructions in your airways that lead to snoring and will be tailored to the cause of your snoring.
When you have identified the cause of your snoring you can work to banish snoring from the bedroom for good.
Have you heard of Snorgo? Snorgo is an easy to use snoring aid that has been shown to cure snoring in as little as 4-6 weeks! A specialist team of Doctors and Scientists have designed and manufactured the ultimate snoring aid that works to tackle the root cause of snoring in many people.
Snorgo is an easy to use mouth-held device that helps to train the muscles responsible for snoring with just two minutes of use a day.
In this article, the Snoring experts at Snorgo will take you through everything you need to know about stopping snoring for good. Read on for an overview of snoring, the simple things you can try to stop snoring and key things everyone looking for a peaceful night’s sleep must consider.
Everything You Need To Know About Stopping Snoring
We’ve all been affected by snoring at some point in our lives. Whether we’ve woken ourselves up snoring, have suffered the loud snoring of others or are simply embarrassed by reports of our own snoring habits. It’s no wonder then that finding ways to stop snoring is a hot topic for millions of men and women around the world.
Snoring is often the subject of jokes or ridicule and is rarely seen as a serious problem – that is until you’ve experienced the undesirable effects of snoring yourself! Disruptive snoring can have serious consequences for your mood, overall well-being and concentration levels, and in some parts of America, it’s even considered reasonable grounds for divorce!
So, if you’ve reached the point where the snoring in your life can no longer be dismissed, laughed at, or overlooked, we’ve got plenty of tips to help you. Let’s start by helping you to understand snoring in a little more detail.
Why Do People Snore?
Snoring is the sound of the vibrations of the soft tissue in and around the nasal and throat cavity. These vibrations occur when we breathe during sleep.
Snoring occurs when there is a partial blockage or narrowing of the airways around our nose or throat. This can cause increased vibrations of the soft palate or excess tissue as air passes through the airways when we breathe.
We’re prone to snoring when asleep because our bodies relax to an extent that the muscles we use during the day to keep our airways open become slack and cause the airways narrow and the tongue to collapse, which can in-turn obstruct the airways. Whilst this isn’t a problem for most people, those that are prone to snoring now find themselves with an environment for snoring to occur.
When Do People Snore?
Simply put, anything that aggravates or causes the narrowing of the airways, excess tissue placement or floppiness or causes obstruction to the airways, leads to an increased likelihood of snoring whenever an individual is asleep.
According to Ian G Robin, the vibrating parts in a snore can be seen very clearly by means of a pharyngoscope to be the thin edge or velum of the soft palate and posterior faucial pillars; it can also be demonstrated when the position of the tongue has fallen back and the uvula does not vibrate.
This means that if people sleep on their backs, are overweight, smoke, or have a medical condition that causes an obstruction or narrowing of the airways such as chronic congestion, carrying excess tissue around the throat or deviated septum then snoring becomes more likely. Partial collapse is likely to be aggravated by things that relax the muscles in your upper respiratory tract even more such as alcohol or sleeping on your back.
Who Is Affected By Snoring?
According to The British Snoring Association there is no shortage of snorers in the UK:
- There is roughly a 60/40 split between Males and Females when it comes to snoring in the adult population of the UK, so it is only just males who lead the way. You may be interested in “How to Stop Snoring if you are a Girl“.
- There are over 15 million snorers in the UK alone
- The majority of snorers in the UK (BSSAA) are aged between 50-59 years of age
- Surveys have found men to be louder snorers than women but female snoring complaints are rising
- There are 10.4 million male snorers and 4.5 million female snorers in the UK
See the full survey here.
When reviewing who is affected by snoring, Fabricant (1962) points out that: ‘It is strange that the snorer himself is rarely distressed by the havoc he causes. Rather it is the victimized spouse, the sleepy person with bloodshot eyes, who leads the sheepish person to the doctor’.
This is a great observation that rings true as we are much less likely to be affected by our own snoring than the snoring of others. This, in combination with the statistics from the British Snoring Association above means that we can say that in general, men over the age of 50 are most likely to be affected by snoring (along with anyone sharing a room with them!). You may enjoy “How to Stop a Man Snoring“. These observations are important and one of the bigger challenges around snoring. People always need a motivation to change. In this scenario that motivation is greatest in the partner of the condition sufferer. When we are tired and frustrated we aren’t at our best at fair debate nor encouraging or motivating others. A common scenario is an argument the next morning from a sufferer who is completely unaware of the ‘trouble they have caused’. For people to want to change they have to have personal motivation and in this case it is about them understanding sensitively the disruption it causes and how it makes their partner feel. A “softly, softly…..” non-emotional approach is usually the best option and looking for a solution that is reasonable to undertake without a huge hardship. These solutions exist.
What Can I Do To Diagnose Snoring?
The key to stopping snoring in its tracks is to identify the cause of the snoring so appropriate actions can be taken.
For most people, snoring is pretty easy to diagnose (Just ask anyone who sleeps in the same room as a prolific snorer!), but it’s the cause of snoring that might be a little trickier to ascertain.
Take a look at the four common types of snorer and their causes below. If you can’t relate your snoring to any of them, then you may benefit from a professional opinion from a doctor to diagnose the cause of your snoring so you can take appropriate remedial action.
There are generally considered to be four types of snorers: mouth snorers; nasal snorers; tongue snorers or unhealthy lifestyle snorers.
- Mouth snorers tend to snore when their mouths are open.
- Nasal snorers tend to experience collapsing or narrowing of their nasal passage ways.
- Tongue based snorers generally experience a partial blockage of their airways due to their tongue collapsing backwards towards their throat when they sleep
- Unhealthy lifestyle snorers will have a larger BMI and carry excess body weight leading to excess vibratory tissue around their airways which can aggravate snoring.
You can identify what type of snorer you are by completing these simple tests outlined by the British Snoring Association.
If you identify or suspect that snoring is an issue, try recording your sleep over at least a week to understand how you sleep and when snoring is triggered. You will then be able to present this information to a doctor along with any other relevant information such as how often you snore, whether it’s seasonal, if certain positions affect your snoring or if allergies and stress play a part in the problem.
When you have all this information to hand you will have an excellent idea of the best treatment to try based on the severity and likely cause of your snoring.
What Can I do to Stop Snoring?
The good news is that there are plenty of things that can be done to stop snoring. We’ve broken this down into three main categories of; medical intervention, snoring aids or lifestyle changes.
Whatever the cause of your snoring, there is a lot to be said for taking time to build strength and muscle tone in the area behind your nose and mouth. This will help the airways to remain open and prevent collapse when your muscles relax while you sleep – which would be beneficial in most cases of snoring.
Stop Snoring with Snoring Aids
- TSDs & MADS
- Nasal strips
TSDs and MADs
According to Snoring [Abridged] by Ian G Robin, the normal resting position of the tongue and soft palate varies with age and if mouth breathing occurs for any reason, the palate is free to vibrate which may cause snoring.
Therefore, those who identify as mouth snorer may benefit from tongue stabilising devices (TSDs) and mandibular advancement devices (MADs). Both are worn inside the mouth whilst sleeping and work to keep the tongue and jaw in optimum positions to prevent mouth breathing.
TSDs are plastic devices held between your lips like a pacifier and users insert their tongue into them in order to hold the tongue in a position that is likely to prevent snoring. They do not require fitting but are not suitable for people with nasal blockages as it requires the user to be able to breath freely through their nose -They are not specifically recommended by the NHS or by NICE.
MADs move the jaw into a position that is less likely to cause snoring. It is recommended that these are professionally fitted and are suitable for people with nasal blockages and don’t wear dentures.
Snorgo is a non-invasive way to address the root cause of snoring without medication or wearing night time snoring aids. The Doctors and Scientists behind Snorgo have seen that by training the involuntary muscles around your airways, muscle tone is improved and excess tissue vibrations are reduced and result in less snoring.
With regular training, the area around the airways will tone up and be strengthened enough to stop snoring for good. 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! Exercises have been recommended by the NHS for a long time and are well recognised. They have not however been popular as the support for them to be done well is not there and people just do not seem to action this well as a result.
An anti-snoring chin strap is placed under your chin and wraps over your head to keep your mouth closed while you sleep. This is an approach best suited to mouth snorers as by keeping the mouth closed, the position of the tongue is changed to prevent excess vibration. Measures to keep the mouth shut must not be considered if there is a poor nasal airway and they may also be dangerous if the person is taking sedatives.
Nasal Dilators & Humidifiers
A reservoir of air is necessary in the space behind the nasal cavity, and if this space is filled the membranes around it cannot vibrate. This means that any kind of partial nasal obstruction usually leads to snoring.
Climate, humidity and the presence of smoke or fumes seemed to have an influence on nasal congestion which suggests humidifiers may be of use to those with nasal blockages along with snoring aids such as nasal dilators that work to maintain an open nasal airway and prevent nostril collapse.
Lifestyle Changes That Can Help To Stop Snoring
Lifestyle changes are simple things that we are in control of and can modify in order to work towards a specific goal or outcome. In the case of snoring, if you can address the following lifestyle changes you will be helping yourself to combat snoring naturally.
- Sleeping position
- Get enough sleep
- Fitness & healthy weight management
- Limit or avoid alcohol and sedatives
- Quit smoking
People who sleep on their backs are more likely to snore. When sleeping on your back, there is more pressure put on your airways and your tongue can fall back into your mouth, partially obstructing your airways.
If you snore when sleeping on your back, try to sleep on your side to alleviate snoring or if you can, raise the head of your bed or add additional pillows to prevent the head dropping forward. This raised position may also help to prevent your tongue falling to the back of your mouth and thus reduce snoring too.
Sleeping on your back may be prevented by sewing a cotton reel or rubber ball (perhaps with a squeaker) into the back of night-wear, or by a gentle prod to turn the snorer over onto their side.
Get Enough Sleep
This tip to stop snoring might sound like a bit of a catch 22 situation as if you’re a particularly disruptive snorer, you might not be getting enough sleep!
In order to enjoy the benefits of a good night sleep which includes a potential to reduce snoring, we recommend doing everything you can to ensure you have a regular bedtime, routine, and optimum conditions available for a good sleep including:
- Block out excess light
- Remove technology from the area you sleep, no TVs, phones etc.
- Make sure your bedroom is as quiet as possible – use ear plugs if needed
- Relax yourself and unwind before attempting to fall asleep. Read a book, yoga, play calming music, whatever works for you away from screen time
- Try to keep your sleep routine regular – i.e. going to bed and getting up at roughly the same time each day so your body gets used to it.
Fitness & Healthy Weight Management
There is a strong link to snoring and obesity as shown in this article by Bupa. People carrying a larger amount of weight tend to have more fatty tissue around their necks and throats which can lead to extra pressure on the airways that restrict the clean flow of air through the airways. Taking steps to achieve a healthy body weight will provide benefits to your general well being, energy levels, work concentration, as well as helping to promote better sleeping habits and a reduction in snoring.
Limit Or Avoid Alcohol And Sedatives
As well as being bad for your health, excess alcohol relaxes the muscles in the throat, which increases breathing resistance and makes your palate and tongue more likely to vibrate during sleep. Smoking irritates the nasal lining and the throat, which can cause swelling and obstruct breathing leading to snoring.
The Medicinal Route To Stop Snoring
With any potential medicinal solution – cases are always individual and require you to speak to your healthcare professional for your individual situation. The NHS website gives advice as to when snoring may be a sign of Obstructive Sleep Apnoea (OSA) and when you therefore should consider seeing your doctor.
When it comes to snoring, there are so many things that you can do yourself before reaching for medicine or considering drastic surgical options, but what should you do if these remedies haven’t worked for you?
If taking the time to tackle the problem from the inside out with regular training to tighten the muscles responsible for snoring or adopting simple lifestyle changes hasn’t worked for you, then it could be time to consult your GP.
If your doctor suspects there are underlying anatomical reasons for your snoring such as narrower airways, large adenoids or a nasal obstruction, they may request an Xray or scan of the area to check for confirmation of these irregularities.
It’s important to know that most snoring is completely harmless, apart from being the cause of a few grumpy conversations with those you’re depriving of a peaceful night’s sleep, but loud or particularly disruptive snoring can sometimes be a symptom of obstructive sleep apnoea or can be caused by problems that need addressing surgically.
Remedies For Snoring
Certain conditions affecting your hormones, such as acromegaly and an underactive thyroid (hypothyroidism) can lead to an increase in snoring. Women may also be more likely to snore after the menopause which may be related to the change in hormone levels after the menopause. If you suspect hormones may be the cause of snoring, talk to your doctor for the best approach to managing this.
If you suffer from allergies that lead to congestion, you may be forced to breathe through your mouth which leads to an increase in snoring. To reduce the effect allergies have on snoring, locate the source of your allergy and work to treat it so you can clear the airways with medication from your GP or over the counter remedies such as nasal sprays.
You can also substitute different household products that may be causing allergies to flare up such as feather pillows & bedding, pet hair, house dust mite, hay fever, perfumes & body sprays and household cleaners.
Surgical Procedures To Stop Snoring
If your snoring is due to physical abnormalities such as enlarged tonsils, an elongated soft palate or epiglottis, nasal polyps, enlarged adenoids or deviated nasal septum then surgery could be beneficial but should always be the last resort.
Surgery should only be considered upon advice from a doctor and when all lifestyle or snoring aid options have been exhausted. Post-surgical pain is common in procedures conducted to reduce snoring and there is no guarantee that snoring will be cured.
Common Surgical Procedures The British Snoring Association States May Benefit Snoring:
Uvulopalatopharyngoplasty (UPPP). This is the removal of the uvula and pharyngeal arches, partial removal of the soft palate and sometimes the tonsils. This procedure increases the width of the oropharynx and may be useful in patients who palatal obstruction is caused by the side walls collapsing against each other
Laser-assisted uvulopalatoplasty (LAUP). This is a less drastic surgery than UPPP and involves reducing the edges of the soft palate and uvula using a laser. The procedure can be repeated to achieve the desired effects and the tonsils are not removed with this procedure.
Platal stiffening operations (CAPSO). This procedure removes a strip of mucosa along the soft palate or uvula to remove palate causing fibrosis and consequent stiffening of the soft palate. This procedure is performed during a single out-patient visit and can be repeated to achieve the desired effects.
Radio-frequency ablation (Somnoplasty. This procedure uses radio frequency to shrink excess soft palate tissue and takes around 20 minutes as an out-patient. Somnoplasty generally requires the patient to undergo several treatment sessions but unlike the other procedures is much less painful.
When it comes to taking a medicinal route to stop snoring, if you have any concerns about the severity of your snoring or whether it could be a symptom of a serious sleep disorder such as obstructive sleep apnoea, we recommend speaking to your doctor in the first instance.
Now we’ve covered lots of ways to help you or a partner stop snoring, there are plenty of questions that we get asked about Snorgo and how it can help to stop snoring for good. We’ve answered these below.
What Is Snorgo?
Snorgo is a UK designed, developed and produced snoring aid that has been independently medically tested. The mouth-held device is used to undertake simple daily exercises that specifically target and strengthen the muscles responsible for snoring.
With regular training, the muscles in the space behind our nose and throat get stronger and leaner. This leads to a reduction in the vibrations that cause snoring as you breathe whilst sleeping.
How Does Snorgo Work To Stop Snoring?
View this short video for a quick demonstration to see how Snorgo works and we have outlined the steps to complete the exercises below too.
- Sit down and place your Snorgo device in the pre-dental area of your mouth – the space between your lips and your front teeth.
- Form a seal and gently apply a pulling force with your hands. At this point, your job is to resist this force for 10 seconds and when complete, that is your first set of Snorgo exercises done!
- For the best results, repeat this 10 second hold 3 times, 3 times a day
The results of the independent trial showed that Snorgo works and its impacts are extremely positive for those undertaking just a few minutes of Snorgo exercise each day.
Who Can Use Snorgo?
Anyone can use Snorgo but it is particularly useful for those looking for a snoring aid that:
- Doesn’t have to be worn at night
- Is clean and healthy
- Is convenient to use
- Has been shown to cure snoring
We hope this article has given you plenty of easily digestible information to allow you to make an informed decision on the best way to stop snoring for you.
Everyone can work to stop snoring with the right mix of snoring aids and lifestyle changes and surgical intervention should only be considered as a last resort.
- You can stop snoring with simple lifestyle changes such as weight loss and activity levels
- You can stop snoring with easy to use snoring aids like Snorgo (which doesn’t require professional fitting nor anything to be worn at night), nasal dilators or MADs
- You can stop snoring with medication to help allergies or surgery to correct physical abnormalities in and around the upper respiratory tract.
If you think using a snoring aid like Snorgo is the method to stop snoring for you, you can purchase your device here for just £34.99.
Snorgo is the brainchild of Dr Pete Naylor and Phil Sutton, a Doctor with 20 years experience in General Practice and Chartered Scientist duo from the North West . Snorgo was established to provide a DIY cure for snoring with simple daily exercises that take just minutes to complete but have been shown to combat snoring for good in as little as 4-6 weeks.
- FABRICANT ND. Snoring: a universal nuisance. Eye Ear Nose Throat Mon. 1962 Jan;41:56. PMID: 13891235.
You May 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