Do you find yourself and your loved ones struggling with the disruptive chorus of snoring each night? Fear not, because we've got your back (and throat!) with our guide on how to stop snoring. Say goodbye to restless nights and hello to peaceful slumbers. In this blog, we’ll dive into snoring causes and explore effective snoring solutions and lifestyle adjustments that can help you reclaim your sleep oasis. So, grab a comfy seat and get ready to bid farewell to snoring for good.
Snoring is a common and sometimes amusing, sometimes frustrating sleep phenomenon. It occurs when the flow of air from our nose and mouth is partially blocked during sleep. Factors like obesity, nasal congestion, alcohol consumption, and sleep position can heavily contribute to snoring.
Snoring can be caused by a variety of factors, such as sleeping position, weight, and allergies. Sleeping on an uncomfortable mattress can contribute to snoring, too. When your mattress lacks proper support, your body may sink into unnatural positions, leading to obstructed airways and snoring. A good quality mattress, on the other hand, promotes proper spinal alignment and reduces pressure points, allowing for uninterrupted breathing.
Despite common assumptions, snoring at night does not necessarily mean that the person is in deep sleep, according to sleep experts. In fact, it could mean the opposite. Snoring occurs because of a blocking to the air pathway. Not only is this not related to your sleep stages, but it could also be disruptive to your partner too.
Our resident sleep expert, Dr Nerina Ramlakhan, said: "Research by Silentnight and the University of Leeds revealed that 40 percent of us can’t sleep as a result of our partners snoring."
Snoring can be a real buzzkill when it comes to a good night's sleep, right? While there are some home remedies that might help, it's important to know that snoring can sometimes be an indicator of a larger health issue. If your snoring is becoming a persistent problem, you should consult a medical professional who can assess your situation and provide the appropriate medical intervention. Here are some helpful practices to try that may reduce snoring:
Establish a bedtime routine - Creating a regular sleep pattern, ensuring you’re getting enough sleep and not becoming overtired can sometimes minimise snoring.
Sleep on your side - Sleeping on your side instead of your back can help reduce snoring. By keeping your airways open, it promotes better airflow and reduces the chances of snoring.
Let in some air - Simply opening your bedroom windows can promote a good night’s rest. Fresh air helps reduce snoring by improving air circulation, reducing congestion, and preventing dryness. Embrace the invigorating breeze and wake up feeling rejuvenated, thanks to our comfortable mattresses and the power of fresh air.
Practice daily exercises - Start with your mouth open as wide as it can go and stick your tongue out as far forward as you can. Hold this position while stretching your tongue up, down, and side to side for two full revolutions. Hum a familiar song or ‘Happy Birthday’ in as deep a pitch as you can and continue right to the end (or for at least two minutes). With daily practice, you should start to notice an improvement in your snoring within two to three weeks.
Reduce your alcohol intake - Alcohol relaxes the muscles in your throat, leading to increased snoring. So, cutting back on those drinks can lead to a quieter and more restful night's sleep.
Try an anti-snore pillow - Our anti-snore pillow features a cleverly designed foam core surrounded by soft and comfortable hollow fibre, which can help to reduce snoring by supporting the head and neck to encourage improved breathing. And if you need more peace of mind on our Anti-Snore Pillow, it’s also been tested by the British Snoring & Sleep Apnoea Association which found the pillow reduced snoring frequency and volume by approximately 50%.
So, can you cure snoring? While there isn't a universal cure for it, there are various remedies to help alleviate it. We hope our tips and advice have provided you with helpful insights and practical solutions. Remember, a peaceful night's sleep awaits and is just a few steps away. Sleep well and snore no more.