Stop-Snoring-Drawing-250It’s thought that as many as 45% are snorers – so it’s little wonder that so many marriages end in divorce. There is, after-all, nothing worse than trying (and failing) to get to sleep while your partner snores away blissfully unaware. Indeed, no matter how much you love a snorer you’re always secretly pleased when they need to take a business trip for a few days.

Worry not though, there’s actually lots of tips out there to help you stop snoring. Here are seven of our favourite tips:

Change your sleeping position

People who sleep on their back are much more likely to snore than those who sleep on their side. That’s because when you sleep on your back your tongue falls to the back of your mouth causing a vibrational sound when you breathe. Switching to sleeping on your side can help prevent this. If you find this hard you can tape tennis to the back of your pyjamas to stop you turning over in your sleep.

Improve your pre-sleep habits

You might not think it, but working long hours without much sleep can cause snoring. This is because when you go to bed overtired your body needs to sleep deeper, making your muscles floppier. This floppiness can lead to snoring.  Instead try to get at least 6-8 hours of good quality sleep a night and remember to relax before sleep. Ditch your work at least an hour before bed and try to read or listen to music before sleep.

Stop-SnoringLose some weight

Although not always the case, people who are overweight can be more likely to snore. By losing some weight your nightly snoring habits might just disappear.

Change your pillows and or mattress

Snoring can actually be caused by allergens in your bedroom. By swapping out your old pillows or mattress for anti-allergen alternatives you can help rid your bedroom of dust mites. Dust mite droppings can cause allergic reactions which can lead to snoring. Also regularly hoovering your mattress and pillows and letting fresh air into your bedroom can help prevent dust mites. Care should be taken if you have a mattress jammed full of natural fillings.

Drink plenty of water

Snoring can be caused by the mucus in our nose and throats. If you are dehydrated then this mucus can become ‘stickier’ which will make you more likely to snore. You should be drinking around 8 glasses of water a day to ensure your body is well hydrated.

Avoid alcohol

Ever wondered why you snore after drinking alcohol? Well alcohol and other sedatives make your muscles relax which means you’re more likely to snore. If you are a regular snorer then avoid alcohol for around 5 hours before bedtime.

Keep your nasal passages open

When you have a cold or suffer from allergens then your nasal passages close up making it harder for you to breathe at night. When your passages are smaller the air has less room to get through which causes vibrations aka snoring. To stop this you can take a hot, steamy shower before bed or use olbus oil to help open up your airwaves. Nasal strips may help too. 

Images courtesy of nenetus and Stuart Miles at