How to stop snoring

If you or your partner suffer from snoring, you’ll be familiar with the sleepless nights, earplugs squished into ears and the hourly hiss of ‘stop snoring deeear’; (yes, it’s usually me doing the hissing!)

We’ve done some research and have pulled together all the best advice and tips.

So why do we snore?

Snoring is the sound we make when we’re struggling to get enough air. This is usually caused when our throat muscles relax, your tongue falls back and the sides of your throat actually vibrate – causing us to snore. Whilst there are reasons for this happening that we can normally correct, you may be particularly prone to snoring if you have anatomical abnormalities of the nose and throat. These can range from an inflammation from allergies to a deviated nasal septum. Your GP will be able to tell you if there’s anything wrong. Below we list the most common reasons for snoring.


It can be down to a number of reasons, from your age to your mattress. Some things we just can’t help – like our age. As we get older our muscle tone in our throats decreases, and unfortunately that means we’re more prone to snoring.


Some things however, we can do something about; such as our weight. Obese people will most likely have a snoring problem; particularly men who store fat more around their necks which puts pressure on the throat and causes snoring.


If you’re a smoker, or even a passive smoker this can play a big role in whether you snore or not. The smoke irritates the lining of the nasal cavity and throat, causing it to swell. It’s then more difficult to breathe as the airflow is decreased.


Avoid drinking alcohol close to your bedtime. Alcohol causes the muscles to relax more than normal, including the throat muscles. This can lead to snoring.

Sleeping on your back

If you’re prone to sleeping on your back, this can mean that your throat muscles will be especially relaxed, blocking part of your airway. This will also cause you to snore. So try sleeping on your side – if you find you keep rolling onto your back during the night try propping yourself into position with pillows, you can even buy special sleep devices that wrap around your middle meaning you can’t roll over.

Elevate your head

Something as simple as elevating your head by four inches can really help you to not snore. It will mean your tongue isn’t falling back into your throat as much. If you’re not used to having an extra pillow, instead try putting wedges of wood under the top of you mattress.

Floppy mattress and pillows

Make sure you have the right pillow and mattress. It’s essential that your neck is supported enough – if your pillow is too soft or flat your neck isn’t supported and so your airways close. The same goes for your mattress – if it’s too old or sagging you won’t be supported all over. You need to ensure your mattress is comfortable, but firm enough to support your head and neck at night.

If you think your mattress or pillows might be causing you problems, have a look at our mattress and pillows.

March 4th 2014

Posted by: Feather & Black

Tagged with  snoring