Snoring is an immensely frustrating condition to both the snorer and, often more so, their partner. If you or those around you are regular, loud or particularly disruptive snorers, there are plenty of ways you can get tips for stopping snoring:
- Finding the cause of the snoring
- Sleeping in positions that are less likely to induce snoring
- Using snoring aids such as Snorgo
- Rule out medical conditions that could be causing your snoring
- Losing weight if you have a BMI of 25 or over
Most of us look forward to getting into bed at night and drifting off into a dream filled slumber ready to wake up feeling refreshed in the morning, but for snorers and those that sleep near them, sleeping can be anything but peaceful.
How Can Snoring Be Stopped
Novelist Anthony Burgess once said; “Laugh and the world laughs with you, snore and you sleep alone.” which might ring true for anyone who is, or knows a noisy snorer! Snoring isn’t usually a serious problem but it can be a nuance, especially if it wakes you or others up.
To prevent you having to sleep alone (unless it’s by choice), in this article we aim to help those affected by snoring by expanding on these simple tips to stop snoring as well as exploring the wider topic of snoring with the aim of setting you on the path to a restful night’s sleep.
The noise level that starts to have an effect on sleep is around 40dB. This is the equivalent to bird call or ambient sounds. Loud snoring has been witnessed in the range of 50dB to 100+dB – that’s as loud as a jet taking off next to you!
Research has consistently found that when exposed to noise at these levels, it can have a negative effect on all areas of our well-being so luckily for the 15 million snorers in the UK, and those who are suffering the effects of noisy snorers, there are plenty of tips we can offer to help stop snoring including lots of ways you can tackle snoring yourself.
In order to stop snoring, you need to understand the cause of the problem for you, which we cover later in this article, and have including some top tips to cure snoring based on the cause of your snoring 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.
|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
Wear 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 or nasal sprays that aim to reduce congestion
|Hormonal||If you have experienced the menopause, your snoring may be helped with hormone replacement therapy.|
You may also be interested in our article ‘What Easy Remedies are there for Snoring?‘
Natural Tips To Stop Snoring
- Sleep on your side
- Give up smoking and alcohol
- Lose weight
Sleep on your side
People who sleep on their backs are more likely to snore, so try sleeping on your side to alleviate snoring. 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.
Reduce or give up smoking and alcohol
As well as being bad for your health, excess alcohol relaxes the muscles in the throat, which increases breathing resistance. Smoking irritates the nasal lining and the throat, which can cause swelling and obstruct breathing leading to snoring.
Obesity increases snoring
There is a strong link to snoring and obesity, with those carrying a larger amount of weight tending 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 not only help your snoring (Parker, 2005) but also provide benefits to your general well being, energy levels, work concentration, not just your sleeping habits.
Common Snoring Aids
- Snorgo – to train the muscles responsible for snoring
- Chin straps
- Nasal dilators
- TSD & MADs
Snorgo – a patent pending cure for snoring
Whatever kind of snorer you are, there are benefits to tightening the involuntary muscles around the nose and throat in order to help airways to remain open and reduce the vibrations of excess tissue.
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, excess tissue vibrations, which are the cause of snoring, 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!
When you’re ready to complete a set of Snorgo exercises, you need to sit down and place your Snorgo device in the pre-dental area of your mouth – the space between your lips and your front teeth. Then 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 and you will be well on your way to a peaceful night’s sleep. If you think this all sounds great but are wondering what Snorgo actually looks like and how the exercises work, view this short video to find out everything you need to know.
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.
Nasal dilators prevent nostril collapse and allow more air into the nose and may aid snoring. There are two types of nasal dilators: those that open the nostrils from the outside and those that dilate the nostrils from the inside.
TSDs and MADs
Tongue stabilising devices TSDs and mandibular advancement devices MADs are both worn inside the mouth whilst sleeping, which isn’t suitable for everyone.
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.
MADs move the jaw into a position that is less likely to cause snoring. They require professional fitting and are suitable for people with nasal blockages and don’t wear dentures.
Surgery For Snoring
Surgery should only be considered as a last resort if you have exhausted the DIY and natural approaches to tackle snoring above. Your doctor may suggest surgery if there is an underlying physical problem that can be identified as a reason for your snoring. For instance, if you have nasal polyps (growths in your nose), your doctor may recommend surgery to remove them. You can also have surgery to repair a damaged septum (the thin wall between your nostrils). If you have large tonsils or a large uvula, these can also be removed.
Surgery is generally only considered as a last resort and only in specific circumstances because as with all surgery, it comes with risks, side effects and may not always be successful, so snoring could return in time. These things should all be weighed up before pursuing surgery. Consider our article ‘How to Stop Snoring without Surgery‘ too.
Rule Out Medical Conditions That Can Cause Snoring
If you have tried the natural and snoring aid approaches above to combat your snoring but haven’t had any luck, it could be a good idea to consult your GP.
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 be a symptom of obstructive sleep apnoea.
It’s important to know that not everyone that snores has this sleep disorder but if your snoring is combined with a choking or gasping sound, you may be suffering from this potential serious condition that causes your body to temporarily stop breathing when you sleep.
In these cases, you will need to be diagnosed by a doctor and continuous positive airway pressure (CPAP) therapy will usually be used to keep your airways open at night. CPAP involves a stream of air being provided through a mask that you wear while you sleep to eliminate the choking or snoring that is disrupting your sleep as your body is no longer deprived of oxygen.
If you have any concerns about the severity of your snoring or whether it could be a symptom of a serious sleep disorder, we recommend speaking to your doctor in the first instance.
Now we have shared some simple tips to help you stop snoring, we will explore the wider topic of snoring including why we snore in the first place, who is more likely to snore and how to diagnose snoring in the rest of this article.
Who is affected by snoring?
According to the British Snoring Association there are around 15 million snorers in the UK, with 10.4 million male and 4.5 million female snorers. Within this population of snorers, there are certain things that are likely to make you more prone to snoring than your non-snoring counterpart. BUPA has provided this helpful list of factors that are likely to lead to snoring:
- We are more likely to snore as we age because muscle tone decreases.
- Women may also be more likely to snore after the menopause. This may be related to the change in hormone levels after the menopause.
- Being overweight leads to increased pressure on your airways
- 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.
- Drinking alcohol. This can make your muscles relax more than usual, making your palate and tongue more likely to vibrate. This can also happen with medicines that cause sedation.
- Your sleeping position. You’re more likely to snore if you sleep on your back, than if you sleep on your front. When you lie flat on your back, your tongue is more likely to fall back into your throat, restricting your airway and causing you to snore.
- Having enlarged tonsils and adenoids, or any other condition that might block your airway such as nasal polyps or a deviated nasal septum. Any condition that restricts the airflow may make you snore.
- Certain conditions affecting your hormones, such as acromegaly and an underactive thyroid (hypothyroidism) can also lead to an increase in snoring.
What is snoring?
Snoring is simple noisy breathing as we sleep. When we take in air through our nose or mouth while sleeping, the movement of air causes the relaxed tissue in the throat and nasal passages to vibrate. It’s these vibrations that result in the sound of snoring.
Why do people snore?
Most of us will snore at some point in our lives but those who suffer from particularly loud or excessive snoring are likely to have excess relaxed tissues around their upper respiratory tract, narrower or partially obstructed airways.
People are prone to snoring when they sleep because this is when our muscles are most relaxed which can lead to partial collapse or airway blockages. Partial blockages might occur due to things like chronic congestion, carrying excess tissue around the throat or deviated septum, and 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 which can cause your tongue to fall back and restrict airflow.
When do people snore?
People who snore can snore anytime they fall asleep (unless they’re in outer space due to the effects of zero gravity!), and 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.
How to Diagnose Snoring
If you snore loudly it’s likely that you will have been told that you snore. If you are experiencing tiredness or don’t sleep very well but can eliminate common reasons for this such as stress, disturbed sleeping routines or interruptions to your sleeping environment, you may be considering if there are medical reasons such as snoring for your lack of sleep.
Record your sleep
In either of these cases, if you know or suspect that you have a snoring problem and experience disturbed sleep due to snoring, we recommend recording your sleep routine over at least a week, or asking a partner or family member to assist with this. You will then be able to present this information to a doctor who will be able to advise on the next best steps based on the severity of the problem.
If your doctor suspects there are underlying anatomical reasons for your snoring such as narrower airways, they may request an Xray or scan of the area to check for irregularities.
Sleep studies are also excellent ways to diagnose and treat snoring in patients. Depending on the severity of your snoring, sleep studies can be as simple as recording and monitoring your sleep at home, or they can be conducted in a sleep institution where you will be monitored by a team of sleep experts to undergo an in-depth analysis of your breathing during sleep by a study, called a polysomnography.
In a polysomnography, you’re connected to sensors and observed overnight to record the following information:
- Brain waves
- Blood oxygen level
- Heart rate
- Breathing rate
- Sleep stages
- Eye and leg movements
Where Can I Find Out More About Snoring?
Awareness days and months are also a brilliant way for respected organisations to generate awareness of topics that affect a large number of people. National Stop Snoring Week is held in April each year and promotes awareness of the fact that nobody needs to suffer as a result of snoring as it is a condition that can be treated. Keep an eye out for increased literature on the topic of snoring around this time of year along with special offers on snoring aids or sleep studies by the professional institutes that work to aid snoring.
We hope this article has given you plenty of tips for how to stop snoring and a wider understanding of why we snore in the first place and how to identify the best kind of treatment for you based on what type of snorer you are. Whether you’re living with a long-suffering partner that wants your snoring dealt with or you have identified that you’d like to tackle snoring for health reasons, there are plenty of things that you can do to ensure going to bed isn’t a noisy nightmare.
If you’re ready to tackle snoring with tried and tested snoring cure, 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!
Snorgo is a small, portable device that is held between your lips to complete 3 sets of 10 second resistance holds, 3 times a day. You can complete the exercises at your leisure throughout the day and will be on your way to curing your snoring for good with just 90 seconds of actual work! That’s less time than it takes to make a cup of tea. View this video to see the simple exercise in action.
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.
References: All references are incorporated within the text as links to appropriate citations.
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