Solutions for snoring

According to the NHS, “snoring is caused by things such as your tongue, mouth, throat or airways vibrating as you breathe.”

It’s worth remembering that snoring is common and usually isn’t caused by anything serious, but it can be exacerbated if you smoke, drink alcohol, are overweight or sleep on your back. We’ll explain one of the biggest misconceptions about snoring and things you can do to try and stop snoring.

Does snoring mean deep sleep?

Snoring

Despite common assumptions, snoring at night does not necessarily mean that the person is in deep sleep, according to sleep experts.

Snoring is probably the first thing that springs to mind when you think of deep sleep, but experts have revealed that this is not the case. 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.”

This can no doubt lead to problems within a relationship and sleeping in separate bedrooms may become the norm. While this may seem unusual, it’s not something to worry about.

Dr Nerina continues, “The key is to communicate without blame and shame. If you are struggling to get a good night’s sleep and find that you can’t sleep together, don’t pressure yourselves to do so. It is important to remember that sleeping separately doesn’t mean there is something wrong with your relationship.”

How to stop snoring

How to stop snoring

Establish a bedtime routine

Creating a regular sleep pattern, ensuring you’re getting enough sleep and not becoming overtired can often minimise snoring.


Sleep on your back?

If this is the case try changing position and sleep on your side. If this isn’t a comfortable sleeping position for you, try raising your pillows. This will help keep your airways open by supporting your neck.


Let in some air

If you sleep with your window open try keeping the air in your bedroom as clean, clear and moist as possible. If you suffer with allergies, keep dust and pet hair to a minimum in the bedroom. Dry air can also irritate the nose and throat causing difficulty in breathing clearly. Using a nasal strip or decongestant will help you breathe more easily while sleeping.


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. Begin humming your national anthem 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 makes you more likely to snore loudly, as it relaxes the muscles in the body including the tissue in your throat, mouth and nose, stopping the air flowing smoothly; making it more likely to vibrate and therefore snore.


Reduce your alcohol intake

Alcohol makes you more likely to snore loudly, as it relaxes the muscles in the body including the tissue in your throat, mouth and nose, stopping the air flowing smoothly; making it more likely to vibrate and therefore snore.


Invest in an anti-snore pillow

Anti-snore pillow

Silentnight’s Anti-Snore Pillow features a cleverly designed foam core surrounded by soft and comfortable hollowfibre, which can help to reduce snoring by supporting the head and neck to encourage improved breathing. If you needed 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%.


Win an Anti-Snore Pillow

Enter the form below before Wednesday 17th June 2020 to be in with the chance of winning.


Terms & Conditions

  • The competition is open to any mainland UK resident aged 18 years old and over
  • The competition will start on Monday 15th June 2020
  • The competition will end at 6:00pm (GMT) on Wednesday 17th June 2020
  • The winners will be notified on Thursday 18th June 2020
  • Delivery of the prizes may be delayed
  • By entering this competition, entrants must be aware of and agree to be bound to these terms and conditions and any other terms of entry or instructions as published
  • The winner of the competition will be selected by Silentnight Group
  • All reasonable efforts will be made to contact the winners of the competition but if they are declined by the winners, or if the winners cannot be contacted from the details sup-plied on their entry form within 28 days of the notification date, replacement winner(s) will be selected at random at the promoter's discretion and will be notified by the promoter by email. The original entry/nomination will then be forfeited.
  • The first name and country of the competition winners will be available for three months from the notification date and can be obtained by contacting socialmedia@silentnight.co.uk.
  • All entrants agree not to discredit, denigrate or bring into disrepute the promoter, its products and services or its business partners and confirm that they have no reason to believe that their participation in the competition will have such an effect.
  • The promoter reserves the right to extend, amend or withdraw the competition or any part of it without prior notice or compensation, where this is due to circumstances beyond its control.
  • The promoter's decision shall be final and binding and no correspondence will be entered into.
  • Except in the case of death or personal injury arising from its negligence, or in respect of fraud, and so far as is permitted by law, the promoter and its associated companies, agents and affiliates exclude responsibility and all liabilities for any loss, damage, cost and expense, whether direct or indirect, howsoever caused in connection with the competition and competition prize.
  • These terms and conditions and any dispute or claim arising out of, or in connection with them, shall be governed by or construed in accordance with English law. Entrants irrevocably agree that the courts of England & Wales shall have exclusive jurisdiction to settle any dispute or claim that arises out of or in connection with these terms and conditions.
  • The promoter does not accept responsibility for network, computer, hardware or software failures of any kind, which may restrict or delay the sending or receipt of your entry. Entries must not be sent in through agents or third parties. Incomplete or illegible entries, bulk entries, entries from third parties and entries which do not satisfy the requirements of these terms and conditions in full will be disqualified and will not be counted. The promoter accepts no responsibility for any failure to submit a valid entry by the closing date.
  • We reserve the right to amend or update these terms and conditions. Where we do this we shall advertise any such amendments on our website www.silentnight.co.uk
  • Any entrant found not to comply with these terms and conditions or any other Prize Draw rules, instructions or requirements will be disqualified.
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