Snoring effects huge numbers of us with up to half of the adult population snoring and large numbers of those snoring on a regular basis (habitual snorers). We know snoring’s effects are both physical and mental health for both the suffer directly and also, often more-so, their bed-partners. What Easy Remedies are there for Snoring? In this article we explore some of the potential snoring remedies you can easily undertake in your own home. As well as life-style factors we look at some of the newer methods and surprising solutions. Snorers all want permanent solutions too. Check out How to Stop Snoring Permanently for additional support.
Most snorers and their partners tend to suffer, albeit not ‘in silence’, without asking for help and when they do doctors often have limited availability or options to fully investigate with sleep studies. When this is done – medical options are not always that attractive to the sufferer with many of them causing unpleasant side effects.
Snoring is caused by vibration of the soft tissue of the mouth and throat (pharynx) when this airway becomes too narrow. So, what can be done to help snorers?
Here, we’ve put together a list of the common things that helps relieve your snoring.
Sorry to say it but this is the big one – there is a strong link between snoring and weight (Ref. 1 ). Losing weight, especially around the neck area, can significantly help your snoring (Ref. 2 ).
Not sleeping on your back
Stopping sleeping on your back is a good idea if you are a snorer (Ref. 3 ). Back sleeping probably adds to the closing of the airway by the position of the tongue. Whilst it is hard to control your sleeping position – you can try to position yourself with pillows or investing in a body position pillow.
Snorers will often be well aware that alcohol certainly makes their snoring worse. Alcohol is a relaxant and this encourages the ‘floppiness’ to the pharyngeal tissue making you more likely to snore (Ref. 4 ). Cutting back on your alcohol will help.
Lack of exercise is an independent risk factor for snoring (Ref. 5 ). By undertaking some daytime exercise, you are less likely to snore at night. This is not due to any weight loss benefit which will also come as a bonus if you keep it up.
In a similar vain to alcohol, cigarettes can add to snoring (Ref. 6 ). Multiple chemicals exist in cigarette smoke and it isn’t exactly clear which one is causative. Whilst it is also possible to it relaxing muscles it probably effects the pharynx by an increase in inflammation and mucus.
So you can see how there are easy remedies for snoring available. Snoring has links to many illnesses and and it is worth considering this carefully and addressing you problem. Please explore How to Stop Snoring Without Medication too
- G. Berger, R. Berger and A. Oksenberg. European Respiratory Journal. Progression of snoring and obstructive sleep apnoea: The role of increasing weight and time. 2009; 33: 338–345.
- Parker R. Snoring. The BMJ. 2005;331:1063.
- Fairbanks DNF. Nonsurgical Treatment of Snoring and Obstructive Sleep Apnea. Otolaryngology–Head and Neck Surgery. 1989;100(6):633-635. doi:10.1177/019459988910000623
- Burgos-Sanchez C, Jones NN, Avillion M, et al. Impact of Alcohol Consumption on Snoring and Sleep Apnea: A Systematic Review and Meta-analysis. Otolaryngology–Head and Neck Surgery. 2020;163(6):1078-1086. doi:10.1177/0194599820931087.
- Paul E. Peppard, PhD, Terry Young, PhD, Exercise and Sleep-Disordered Breathing: an Association Independent of Body Habitus, Sleep, Volume 27, Issue 3, May 2004, Pages 480–484.
- John W. Bloom, Walter T. Kaltenborn, Stuart F. Quan. Risk Factors in a General Population for Snoring: Importance of Cigarette Smoking and Obesity. Chest 1988; (93): 4; 678-683.
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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
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