It’s no secret that snoring can seriously impact the quality of sleep that you and those around you enjoy, so if you’ve reached the point where you’re looking for ways to stop snoring, you will likely have been told that you snore by others or have woken yourself up with a start by snoring a fair few times. Please consider our article Can Snoring Be Cured too.
Finding yourself asking What Can I do to Stop Snoring? We can help you with current thoughts. Whether you’re a side sleeper, mouth or nasal snorer, suffer from allergies, are young, old, healthy or endure chronic ailments, the good news is, snoring isn’t something that you have to suffer the effects of as there are plenty of things that you can do to stop snoring.
The best way to stop snoring is to understand and tackle the root cause of snoring in your body as well as addressing simple lifestyle factors that can aggravate snoring for those who are pre-dispositioned to snore.
Simple Ways To Stop Snoring:
- Establish what kind of snorer you are – mouth, nasal, tongue or palatal flutter
- Address medical conditions that can cause snoring
- Try anti snoring aids that work to correct sleeping position and airway circulation
- Train the muscles responsible for snoring with Snorgo
- Tackle lifestyle choices that help snoring such as losing weight and eating a healthy diet
- Consider surgery to correct irregularities in and around the upper respiratory tract and soft palette that cannot be resolved with non surgical snoring cures
Want To Stop Snoring?
According to the British Snoring Association, 41.5% of the British population snore – that’s a lot of sleepless nights between us all but sadly there isn’t a one size fits all cure for snoring. The best methods to stop snoring will be unique to everyone based on their individual anatomy, medical history and lifestyle choices.
Although a large number are inoffensive snorers with no side effects to note, plenty of snorers and their partners are looking to reduce the ill effects linked to snoring such as headaches, weight gain, daytime dysfunction due to tiredness and difficulty concentrating which could lead to serious accidents and poor performance of critical tasks.
In this article we walk you through what causes snoring in the first place, the factors that are likely to be affecting your own snoring and lots of things you can do to stop snoring. When armed with this information you can evaluate and put into the action the best ways to stop snoring for you.
Why Do People Snore?
Although snoring can feel like a big problem, particularly when one person in a relationship is a snorer and the other isn’t, snoring itself is actually very simple. Snoring occurs when excess tissue in and around the airways vibrates as we breathe during sleep – that’s it!
There are several factors that can contribute to increased vibrations and therefore lead to more disruptive snoring including having a higher volume of excess tissue to vibrate and things that narrow or partially block the airways.
Try These Things To Stop Snoring
Below we cover various anatomical and lifestyle factors that can exacerbate the airway vibrations that lead to snoring and have detailed ways to tackle each in your mission to stop snoring.
Lifestyle changes to stop snoring
Sleep position affects snoring
Are you a starfish, side or foetal sleeper? Or perhaps you prefer to snooze on your back? The position you choose to sleep in can affect how much you snore. When you sleep on your back, your jaw tends to fall slack and your tongue falls to the back of your throat leading to a partial obstruction of your airways. To reduce the effect sleep position has on your snoring, try sleeping on your side.
Allergies affect snoring
If you suffer from allergies that lead to congestion, you may experience increased snoring as your nasal airways are compromised when you sleep causing you to breathe through your mouth, which is more likely to lead to snoring. To reduce the effect allergies have on snoring, locate the source of your allergy and work to treat it with medication from your GP or over the counter remedies such as nasal sprays. These work to clear the airway and aid airflow as your breathe. Secondly, you could substitute different products into your life to those 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.
Weight affects snoring
Disruptive snorers generally carry extra weight around their necks which when relaxed during sleep can put additional pressure on airways and cause them to narrow. If you have a BMI of over 25, to reduce the effect excess weight has on your snoring, try adopting a healthy lifestyle with plenty of exercise and good diet choices in order to steadily lose weight and improve muscle tone.
Smoking affects snoring
Smoking causes inflammation of the membranes in the nose and throat passages leading to a restriction of airflow and congestion. There are no two ways about it, what ever way you look at it, smoking is bad for your health so to reduce the effects that smoking has on snoring, work to quit smoking with this advice from the NHS.
Snoring Aids That Help Snorers
The following snoring appliances work to correct airway collapse or irregular mouth positions while you sleep in order to reduce the likelihood of snoring.
Nasal dilators help snoring
We already know that any narrowing of nasal passages can lead to snoring so if you experience partial nasal collapse when breathing through your nose, a nasal dilator can keep nostrils propped open while you sleep allowing air to pass through freely.
Snore guards can aid snoring
A chin strap is a flexible support usually made from neoprene material that is placed under your chin and wraps around your head while you sleep. The theory is that by supporting your chin in this way, your mouth remains closed when sleeping – a good solution for those who sleep on their backs or sleep with their mouths open as both can lead to noisy snoring.
CPAP can aid snoring caused by sleep disorders
CPAP stands for ‘continuous positive airway pressure’ therapy and is a common treatment for serious sleep disorders such as obstructive sleep apnoea. Users will wear a mask while sleeping that is linked to a device that provides a stream of air while you sleep to eliminate the deprivation of oxygen associated with sleep apnoea that causes your body to temporarily stop breathing when you sleep. Sufferers will often experience snoring combined with choking or gasping sounds and should always consult a physician if they are concerned about sleep disorders like this. You may enjoy How to Stop Snoring without CPAP.
Snorgo can cure snoring for good
One of the most effective ways to help snoring is to reduce the vibrations of tissues in and around the upper respiratory tract. Snorgo is a small mouth-held device that is used to conduct short bursts of daily strengthening exercises that work to tone the muscles around the airways. The end result is a reduction in the vibrations that lead to snoring when air passes through the airways as you sleep.
MADs can aid snoring
A mandibular advancement device (MAD) expands the airway by moving the lower jaw, or mandible, forward into a position less likely to result in snoring. They require professional fitting and are suitable for people with nasal blockages and don’t wear dentures.
Surgical treatments for snorers
Although a last resort, surgery can help snorers but it should always be reserved for those with fundamental anatomical features that cause snoring such as elongated soft palates, collapsed airways and excess vibrarory tissue such as the uvula or tonsils that haven’t been responsive to the non surgical options to stop snoring outlined in this article. Common types of surgery for snoring include Uvulopalatopharyngoplasty (UPPP) Laser-assisted uvuloplatoplasty (LAUP) Platal stiffening operations (CAPSO) and Radio-frequency ablation (Somnoplasty) but none of the procedures are guaranteed to cure snoring and surgery won’t be able to correct tongue based snoring.
What Is Causing My Snoring?
We’ve explained why we snore and common ways that you can try to stop snoring but you won’t know which is the best approach for you to take unless you can identify which area of your body is most likely to be responsible for your snoring.
Here we share a brief overview of how to identify if it’s your nose, tongue, mouth or palatal flutter that is most likely to be the cause of your snoring. If you’re still not sure on the cause of your snoring, we do recommend talking to your physician in the first instance to save time and money in pursuing snoring cures that won’t be effective for you.
Can you close your mouth and comfortably breath through your nose? Can you breathe through one nostril without it collapsing? If not, you may be experiencing nasal congestion caused by allergies or collapsing airways. If your nostril tends to collapse try propping it open with the clean end of a matchstick and if your breathing is easier, nasal dilators could aid your snoring problems.
A tongue base 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 can make a snoring noise with your mouth open and closed. According to the British Snoring Association this simple test can tell: Stick your tongue out as far as it will go and grip it between your teeth. Now try and make a snoring noise. If the snoring noise is reduced with your tongue in this forward position then you are probably a “tongue base snorer”.
To establish if you are a mouth breather, 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 with the tests above. Snorers experiencing palatal flutter may benefit from devices that work to tighten the tissue around the soft palate.
How Does Snorgo Stop Snoring?
For those who like to take a proactive, budget friendly, DIY approach to solving problems, Snorgo is a brilliant tool that testers said reduced their snoring in as little as one week and 75% said their snoring was cured in 6-8 weeks. Snorgo helps you to stop snoring by training the involuntary muscles around the upper respiratory tract responsible for snoring. With simple, daily exercises totalling no more than 2 minutes, you can strengthen these muscles enough to reduce, and eventually cure your snoring for good – without having to wear any kind of anti-snoring device at night, take medication or consider surgery. Whatever kind of snorer you are, Snorgo is tackling the root cause of snoring making it a great option for everyone looking to tackle snoring.
Show Me How Snorgo Works
You may be thinking Snorgo sounds like a great idea but how do you actually complete the daily exercises? Don’t worry, you won’t even have to break a sweat for these exercises and in this video, Snorgo creator and owner Dr Pete Naylor demonstrates the simple 10 second resistance hold that we recommend you complete 3 times, up to three times a day for the best results. That’s 90 seconds of work spread out across the day – even the busiest of people would be hard pushed not to be able to fit that in!
If you came here wondering what you can do to stop snoring, we hope this article has given you plenty of food for thought. From trying anti-snoring devices, simple lifestyle changes, training the muscles responsible for snoring, to more dramatic options such as surgery there are plenty of ways to improve and ultimately cure snoring for those serious about getting a decent night’s sleep.
For those who have ruled out underlying medical conditions and like the ideal of tackling snoring from the inside out by training the muscles responsible for snoring, you can purchase your Snorgo device for £34.99 here.
By taking the time to understand what causes snoring in the first place and which factors are likely to be affecting your own snoring, you can be on your way to answering the question of What Can I do to Stop Snoring and taking appropriate steps to cure your own disruptive snoring in no time. Whatever approach you take, we hope you will be sleeping soundly soon.
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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
- Medical Director
- 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