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How to Stop Snoring

Have you ever been just on the verge of drifting off to sleep, and then, from across the bed, your partner shifts slightly in their sleep, and the dreaded noise starts? There are various volumes, sounds and types of snoring, some can be fairly entertaining and short-lived, and then there will be those evenings where it’s like a fog horn is escaping from your other half and you despair in the knowledge that sleep is going to be hard to find tonight!

Other than a quick “accidental” poke in the ribs, there are also some less severe remedies you might want to try:

Turn over

There are certain sleeping positions that are more prone to snoring than others. If, for example, you sleep on your back, your tongue and chin relax and squash your airways. A way that you could avoid this is by trying to sleep on your side.

Remember, if you aren’t a snorer, then sleeping on your back is one of the best sleeping positions for maintaining good posture.

Clear nose

When you breathe through an unblocked nose, you are less likely to snore than if you breathe through your mouth. If you are finding this difficult through illness or allergies, then there are a number of over the counter medications that can help. See your doctor or pharmacist for more information.

Adjustable bed

One of the many functions of an adjustable bed is to raise your head to a comfortable position, helping to open your airways. Elevating your head on an adjustable bed is shown to help reduce the pressure on your throat muscles, thus reducing the chances of snoring.


Keeping fit is always a good idea for so many reasons – but did you know it can also help tone the muscles in your throat? This means there is less fatty tissue pressing on your airways whilst you rest.

Avoid alcohol

Anything that relaxes the nasal airway muscles before you sleep can cause snoring. Alcohol, for example, may encourage the muscles to loosen at the back of your throat and collapse whilst you breathe.

Maintain a healthy weight

Fatty tissue around your neck can squeeze the airways and prevent the air from flowing in and out freely. Being overweight by just a few kilos can cause this to occur. You might want to rethink your diet if snoring is a problem for you.

Watch the dairy

Excess mucus is known to lead to nasal congestion. Whilst there are many factors that can produce too much mucus, research shows that, for some, dairy could be one of them. Decreasing milk and cheese before bed could help reduce snoring.


Always stay well hydrated so as to avoid sticky and/or dry airways. Remember water is the best thing to drink wherever possible.

No smoking

Try quitting or cutting down on smoking. The smoke from cigarettes irritates the lining in your nose and throat. This causes it to swell and produce catarrh, thus decreasing the airflow and making snoring more likely.

Air quality

Dry air in a bedroom can irritate the membranes in the nose and throat, so, if swollen nasal tissues are the issue, a humidifier may be able to keep your room air at the right level.

Stop snoring devices

If the more natural remedies don’t seem to be doing the trick, there are a number of “over the counter” treatments you can try. These include nasal strips, throat sprays and devises which reposition your jaw to improve airflow. If in doubt, ask your pharmacist for advice.

When done right, sleeping is the most wonderful thing in the world. If snoring partners make that difficult, then point them in the direction of these remedies and hopefully you’ll be out for the count for many hours to come.