How to Stop Snoring – Best Solutions and Remedies

Be honest. Do you know that you keep your partner up at with snoring, which is only comparable to the snoring of a farm animal?

Or are they the ones who rub an elbow in their ribs when they let out a resounding snore in the bedroom?

Whoever the culprit is, some tips on how to stop it would be helpful, right?

Here are the best tips to help you stop snoring with some simple lifestyle changes.

1. Eat a healthy weight and diet

Even a few kilograms overweight can lead to snoring. Fat tissue around the neck compresses the airways and prevents the air from flowing in and out unhindered.

2. Try to sleep on your side

Try to sleep on your side rather than your back. Sleeping on your back can relax your tongue, chin, and excess fatty tissue under your chin, squeezing your airways. Sleeping on your side prevents this.

3. Avoid alcohol before bed

Avoid alcohol before bed. Alcohol causes muscles to relax more than usual during a normal ’s sleep. This additional relaxation of the muscles causes the throat to collapse more easily, which then leads to snoring.

This man is going to snore in an hour

4. Quit or reduce smoking

Quit smoking or cut down on it. Cigarette smoke irritates the lining of the nose and throat, causing swelling and catarrh. When the nasal passages are blocked, it is difficult to breathe through your nose because the airflow is reduced.

How to quit smoking and what happens to your body when you quit your last cigarette

5. Keep your nasal passages clear

Keep your nasal passages clear so that you breathe in through your nose rather than your mouth. If an allergy is clogging your nose, try antihistamine tablets or a nasal spray.

And if you have hay fever, sitting in a meadow is probably not a good idea …



Ask your pharmacist for advice or contact your general practitioner if you have an allergy or other condition that affects your nose or breathing, such as: B. Sinusitis.

6. Try an over-the-counter product

The British Snoring & Sleep Apnea Association website provides details on a variety of treatments to try at home, including pillows, Snore Calm products, mouth guards, nasal strips and dilators, and oral ventilators.

7. Surgery

If your snoring continues, a doctor may be needed. In some cases of snoring, surgery to correct structural problems in the airways, such as: B. enlarged polyps required

If your snoring is caused by relaxation of your soft palate (the soft upper part at the back of your mouth), a technique called radio frequency ablation, which uses thermal energy to tighten the roof of your mouth, can help without resorting to surgery .

8. The tennis ball trick

The worst snoring often occurs when you are lying on your back. While rolling on your side reduces the chances, what will happen if you roll over on your back?

One trick is to use a tennis ball. Sew it into a piece of clothing to make it uncomfortable to sleep on your back. This limits the chance of rolling from your side. Maybe a bit drastic, but if it works, that’s all that matters.

9. Tongue exercises

Brazilian scientists have revealed a series of tongue exercises designed to stop snoring.

Here are some of the moves they suggested each day:

  • Press your tongue against the roof of your mouth and slide your tongue backwards.
  • Suck on your tongue and press it against the roof of your mouth.
  • Press your tongue against your front teeth and press it against the bottom of your mouth.
  • Open wide and said the vowel ‘a’.

Testing the methods.

We asked four snoreers to try some of the best products and strategies, including anti-snore pillows, nasal sprays, and even a chin strap. The results are mixed, but click the link below to learn more.

Which snoring agents REALLY work? Four loud sleepers test the most popular products on the market

When to see your GP

Sometimes the changes you made don’t make a difference and there could be signs of a more worrisome problem.

So when should you see a doctor?

The NHS recommends making an appointment with your GP if:

  • Lifestyle changes such as weight loss, alcohol and smoking cessation will not help
  • Your snoring has a significant impact on your life or the lives of others in your household – like your partner
  • You make choking or wheezing noises when you sleep, or feel incredibly sleepy during the day – this could be a sign of sleep apnea, which if left untreated, can be severe

What will the doctor do at your appointment?

If your snoring is so bad that you end up seeing a doctor, you may be concerned about what will happen at your appointment.

Usually, the GP will look inside your mouth and nose first to see if they can spot any physical problems that could be causing your snoring.

Your doctor will likely examine your mouth and nose first



It can also help your doctor know what your snoring sounds like. Try to bring a partner or someone with you who can describe the sound.

If you sleep alone, you may think about recording your snoring and taking it with you.

You may be referred for further examinations or specialist treatment if your doctor cannot determine the cause at this appointment.

Possible causes of snoring

What makes this rattling noise while you sleep? Snoring occurs when your tongue, mouth, throat, or nasal airways vibrate when you breathe.

These parts vibrate when your body relaxes, causing your airways to narrow while you sleep.

But you’re more likely to snore due to various lifestyle choices:

  • If you are overweight
  • If you smoke
  • If you too much alcohol
  • When you sleep on your back

Occasionally it can be caused by more serious conditions. If you are concerned, speak to your GP.

Snoring in your mouth?

This is when you breathe through your mouth when you sleep instead of using your nose.

See if you can make the snoring sound with your mouth closed. If you can only do this when it’s open, then using devices that keep your mouth closed at can help reduce snoring.

Mouth breathing devices, including Snore Calm Chin-Up Strips (a type of adhesive tape used to keep your mouth from opening open), will help you breathe through your nose.

Woman lies next to a snoring man on the bed and covers her ears with a pillow



You can also take singing lessons. There is some evidence that regular vocal exercises can help people who snore as it tightens the soft roof of the mouth, tongue, nasal passages, and arches of the roof of the mouth. Visit

US researchers are also testing a new device – the Varnum mouthpiece – that sticks to the outside of the mouth and prevents it from opening while you sleep.

It lets in and out a small amount of air, just enough without vibrating the neck tissue. This makes it more convenient to use and does not wake patients up at night when they are subconsciously breathing through their mouths.

In a pilot study, the mouthpiece caused a three-fold decrease in snoring.


Hi-tech pillows

A new pillow with a built-in sound system has been invented to play music that you can hear when you fall asleep.

The pillow called Zeeq can play music to help you fall asleep, monitor and act on your snoring. The system called REM-Fit Audio allows you to wirelessly stream music selected from an IOS, Android music or Spotify source, or even from Zeeq’s relaxing playlist.

The pillow is available on Amazon and more information can be found on our -tech pillow page.

Snore fix



Snoring advertorial)

A new product called Snorifix recently hit the market and it promises to help millions of snorers (and their partners) with their daily snoring nightmare.

Snorifix is ​​a light elastic band that is worn around the head and chin. The strap keeps the jaw closed at night and clears the airway to the windpipe and the rest of the body.



Snoring advertorial)

For more information on the device, see our article on Snorifix.

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