The secret to a great night's sleep

How to stop snoring


With 45 per cent of adults snoring at least occasionally and 25 percent being habitual snorers, it's no wonder we're all dying to find out the secret to stopping snoring at night. After reading an article in the Daily Mirror about the different types of snorers, we decided it was time to give you some advice!

Mouth-based snorer

A mouth-based snorer only breathes through their mouth at night. You can test if you're one by seeing if you can make a snoring noise with your mouth closed.


Invest in a mouth breathing device. Finding a way to keep your mouth closed could eliminate the your snoring for once and all. Another suggestion is to invest in singing lessons - Yes, really! Evidence has shown that regular vocal exercises may help those who snore, as it helps tone the tongue, the soft palate, nasal passages and the palatopharyngeal arch. Worth a try!

Nose snorer

A nose snorer's nostrils tend to be collapsed or congested at night. This blocks the airway which causes snoring. A test to check if you're a nose snorer is to press one side of your nose and try to breathe in with your mouth closed. If you can't, or it's difficult, you may be a nose snorer. Yeah, we're not making any of this up!


Anti-inflammatory sprays may ease the symptoms of nasal congestion. A trial by The British Snoring & Sleep Apnoea Association showed that 70 per cent of volunteers reported an improvement and their snoring was reduced by using Rhynil Anti-inflammatory herbal spray. Another suggestion is to change your pillows every six months as allergens on the fabric may be causing you to get bunged up in the first place. Have a look into buying an anti-allergy pillow as they provide protection against dust mites and bacteria.

Throat snorer

A throat snorer's snoring is most commonly caused by the vibration of soft tissue in the throat. The only way to find out if you're a throat snorer is by trying all the other tests. If none of them work, you may be a throat snorer. 


There's plenty of advice when it comes to stopping this kind of snoring. If you're a smoker, stopping may help as smokers are twice as likely to snore in comparison to non-smokers. Reducing your alcohol intake may stop your snoring as alcohol relaxes the airways, which makes them collapse, causing snoring. You can also reduce throat snoring by cutting down on eating spicy food. Apparently, spicy food can cause acid reflux. The US Snoring Centre in Dallas found that acid reflux can cause sinus problems. Sorry curry lovers!

No matter which type of snorer you are, you're not alone. If you feel like you've tried everything and you have had no luck, ask for a referral to an Ear, Nose and Throat Specialist. They can give you more in-depth medical suggestions that will help. Otherwise, just keep snoring or invest in an anti-snore pillow.

Do you have any tips to stop snoring? Let us know on Facebook or Twitter using the hashtag #MySleepSecret

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