Zzzz - snoring isn't something any of us like to admit to. Instead, we reel off a list of excuses everytime we're caught in the act, 'it must have been the wine; the hotel bed,' 'You're imagining it!' etc etc.
There's really no need to be ashamed. Snoring is a perfectly natural, and surprisingly common thing. That being said, it can be disturbing, for both the snorer and those around them.
Today we're sharing some easy methods to help you stop snoring for good and sleep more silently than you ever thought possible.
How many people snore?
Approximately half of the World's population will snore at some point in their lives.
Statistically speaking, snoring is more common in men, with around 40% of men being habitual snorers, and just 20% of women. These figures, however, are often considered inaccurate as women tend to be less willing to admit their snoring habits or seek help for them.
Why do people snore?
The reason we wake up feeling rested is that, when we sleep, our bodies relax. This is often the cause of snoring - when the tongue, mouth, throat or airways in the nose soften, the space narrows, preventing the free movement of air in our mouth and throat. The pressure causes the surrounding tissues to vibrate.
The result is a harsh sound in varying volumes.
There are additional factors that can increase the likelihood of snoring, which we'll discuss later.
How to stop snoring
Do you want to know how to stop snoring? Perhaps you're keeping your partner awake or vice versa, or just embarrassed about the noise you make when you sleep.
Our snoring solutions should help you reduce the amount you snore, if not stop it entirely. Most of them are extremely easy to integrate into your daily lifestyle, requiring just small and simple changes to your current routine.
Learn how to stop snoring for good with these handy tips!
1. Could losing weight help you stop snoring?
As snoring is primarily caused by a blockage to the airways, any extra fatty tissue is going to increase your chances of snoring.
The more fat you carry, especially around your neck and chin, the more likely it is that your airways will become blocked.
If you've been looking for inspiration to finally ditch the pounds, this could be it.
Get started today with our 30 ways to burn 100 calories - they're unbelievably easy!
2. Avoid alcohol if you want to snore less
You've had a few glasses of wine after a stressful day and you're finally feeling relaxed.
Turns out, your body probably is too. In fact, alcohol, smoking, and medications that have a tranquilising effect can all lead to increase muscle relaxation.
This is great for feeling calm, but not so great for your snoring. Relaxed muscles = higher risk of airways becoming blocked.
If you're serious about snoring solutions, ditch the alcohol.
3. A snoring cure could be as easy as developing a sleeping pattern
We can't emphasise this enough.
Snoring solutions really can be as easy as adjusting your sleeping routine, often known as adopting good 'sleep hygiene'.
Training your body to clock off at the same time every evening and wake up at the same time each morning will prevent you from becoming overtired.
It will also enable you to work out how much sleep your body needs to prevent overtiredness.
Overtiredness = tired muscles, and increased likelihood of snoring.
4. Change your sleeping position
Anything that increases the chances of your airways becoming blocked will, in turn, increase the likelihood of snoring.
This is why, people that sleep on their back are more likely to snore, as the tongue falls back into the mouth, causing a blockage.
If this sounds like you, a snoring cure could be as simple as changing your sleeping position. Sleeping on your side will encourage the tongue to lie flat or to the side, making respiration easier.
5. Change your pillows
If you really can't face sleeping on your side, there is another snoring solution we recommend trying.
Simply elevating your head with some plushier pillows will also assist in ensuring your tongue lies flat, and airways stay clear.
Anti-snore pillows will position your head correctly, are surprisingly cheap, and could be the snoring cure you've been looking for.
6. Open nasal passages
When we sleep, our body has a tendency to 'fall in on itself'.
One way you can combat this, is by opening things up before you head off to bed.
Blocked nasal passages are one of the main causes of snoring, but there is a simple snoring solution that could help.
A hot shower. Whilst you scrub away, the hot steam will act as a decongestant, clearing and opening nasal passages.
Get into the habit of jumping into the shower before bedtime and see if this could be the snoring cure for you.
7. Better-hydration could be the snoring cure for you
Water may seem like an unbelievably simple snoring solution, but sometimes that's really all it takes to put a stop to it.
When we're dehydrated, the mouth becomes dry, and the secretions in your mouth (mucus), become sticky.
This makes soft tissues more likely to catch and vibrate against one another, amplifying your snoring sounds and making them almost unbearable!
Start observing your water consumption throughout the day. The recommended daily allowance (RDA) is around two litres of water. If you're getting a lot less than this, begin making a conscious effort to increase your water intake.
It could do wonders for your snoring, and much more besides.
8. How to stop snoring using an oral appliance
If you've tried some of the simpler methods above to no avail, it may be worth considering an oral appliance.
An oral appliance is similar to a sports mouth guard, but don't let this put you off - they are much less bulky.
They work by supporting the jaw and positioning it forward, thereby keeping the airway open.
Oral appliances are one of the most reliable snoring solutions, and perfect for habitual snorers.
It's likely you will have to go to the dentist to get one fitted correctly, but it's well worth the time to obtain what is, an extremely reliable snoring cure.
9. Avoid certain foods to prevent snoring
In your diet high in dairy?
Eating foods that contain dairy, or soy, especially before bedtime isn't advisable if you're a snorer.
Dairy has an adverse effect on secretions in your throat, causing them to thicken. This thick mucus decreases the space inside your mouth for air to pass through, increasing the chance of soft tissues vibrating against one another.
Looks like it might be time to give up your beloved, bedtime hot chocolate.
Weird snoring solutions (that actually work)
We have even more snoring cures coming up for you. If you want to learn how to stop snoring the natural way, these unusual snoring hacks and remedies could be just the thing for you.
10. How to stop snoring with singing
Finally, an excuse to sing your heart out in the shower!
Singing (whether in-tune or not) can help strengthen the muscles in the throat. Even simple warm-ups and singing exercises can have a dramatic effect on the amount you snore.
Strengthening the throat muscles to reduce snoring is particularly effective for those of a certain age, as muscle tissue is prone to becoming lax as we get older.
11. Essential oils for snoring
There are many incredible uses for essential oils, including their ability to aid with snoring prevention.
The most effective snoring treatments are those essentials oils with decongesting properties, such as peppermint and eucalyptus essential oils.
These essential oils can relieve congestion in the chest and nasal passageways, increasing the space through which air can flow, and reducing the chance of obstructions leading to snoring.
12. Could Vitamin C help you stop snoring
Have you ever noticed that you snore more when you have a cold? This is because a build-up of mucus causes airways and sinuses to become blocked.
Staying healthy year round will help limit your chances of falling sick.
Eating a varied diet of natural foods is paramount in keeping your immune system strong. If you want to go the extra mile, consider also taking a Vitamin C supplement, which will do wonders for your immune system.
13. How to stop snoring with spearmint & fenugreek essential oils
The last of our list of snoring cures is another natural remedy - spearmint and fenugreek essential oils.
These oils can have a very beneficial effect on the digestive system, and in turn, reduce snoring.
Digestive issues, and indigestion, in particular, have been known to cause snoring.
Why not brew up a spearmint essential oils tea before bedtime and see if it has any effect on your snoring dilemma?
How to stop snoring - take the quiz!
Before you rush off, we highly recommend taking the British Snoring & Sleep Apnoea Association's snoring quiz.
In just a few quick questions online, it will help discover the cause of your snoring and suggest the best remedy for it.
Have you found any weird snoring remedies that have worked for you? We'd love to hear about them in the comments below.