Snoring Guide

Snoring Guide

Do you suffer from snoring? Here at Slumber Slumber, we value your sleep so have created a handy snoring guide so you can tackle your snoring and get back to sleeping soundly at night.

There are many causes of snoring and this guide to snoring is designed to help you find solutions and is not an alternative to medical advice.

Support

A pillow that does not support your neck and head properly can cause snoring. If your head and neck are not properly supported your airways can be restricted as a result this puts undue stress on your throat muscles and causes snoring.

The Tempur Original range of pillows is waved shaped with two heights to offer an optimal sleeping posture. The memory foam inner moulds to the shape of your head and neck giving you extra support and as a result, helps to keep your airways open.

Dunlopillo Kontour has been designed to give you support and comfort. The wave shape offers two height levels and Dunlopillo’s natural latex filling offers cooling comfort with its unique pores that let excess heat escape. This pillow is ideal for helping keep your airways open and offering superb comfort.

Allergies

Many people suffer from allergies particularly in the bedroom, dust mites can cause inflammation in the nose and throat and this can cause snoring.

Anti-allergy bedding such as Allersafe is blended with Amicor Pure Acrylic Fibre that inhibits the growth and development of dust mites. Snoring that is caused by a dust mite allergy brings the dual distress of irritated throat and nose combined with snoring. The Allersafe range of bedding can prevent the allergic reaction and improve snoring.

Mouth and Nose

Mouth: Open your mouth and try to make a snoring noise. Then close your mouth and try and make the same noise. If you can only make the noise with your mouth open you’re a mouth breather.

Nose: Allergies can cause your nose to swell and prevent correct breathing patterns. Therefore using anti-allergy bedding could be one option, as mentioned above.

The Good Night Anti Snore Ring uses acupressure to help eliminate snoring and work in harmony with your body’s biorhythms. The ring uses two acupressure points, SI2 & HT9 to help alleviate snoring and increase the natural flow of your body’s energy. We are so confident that if you are not satisfied with the ring within the first 30 days we offer a money back guarantee!

Mouth Exercises

Studies show that by performing simple mouth exercises, like pronouncing certain vowel sounds and exercising the tongue in specific ways, the muscles in your mouth are strengthened and can, therefore, reduce snoring.

The following exercises can help to do this;

  1. Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
  2. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day.
  3. Close your mouth and purse your lips. Hold for 30 seconds.
  4. With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
  5. With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.
  6. For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by relaxed muscles1.

Snoring Guide

Do you suffer from snoring? Here at Slumber Slumber, we value your sleep so have created a handy snoring guide so you can tackle your snoring and get back to sleeping soundly at night. There are many causes of snoring and this guide to snoring is designed to help you...

Signs you should see your GP about snoring

For 1 in 4 of us, snoring is a normal part of everyday life. However, severe snoring can have a detrimental effect on our health, if left untreated. How severe is my snoring? The NHS advises that there are three ‘grades’ of snoring: Grade one – infrequent, fairly...

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and...

What is the difference between snoring and sleep apnoea?

Understanding the differences between sleep apnoea and snoring is the first step to effective treatment of both conditions. What causes snoring? Snoring is caused by the vibration of respiratory structures due to obstructed air movement while you’re asleep. It can...

10 things you didn’t know about snoring

Snoring is incredibly common, but why do we suffer from snoring? In this post we cover ten facts about snoring that you may not have known. Everyone snores for different reasons, but there are many ways we can adapt our lifestyle to keep your snoring to a minimum.

Snoring products that actually work

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore. There are a number of proven techniques that can help you eliminate snoring, but it may take time. Lifestyle changes including, altering your sleeping...

Snoring – what is it and how can I stop it?

What is Snoring? Snoring is defined as any ‘turbulent’ airflow between the nose and the upper throat. The snorting or grunting noise heard indicates that there is a blockage somewhere in the air passages. The majority of people snore on occasion, but if snoring...
How to stop your partner snoring

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and even your relationship. So what can you do to help your partner have a silent night?

Sleep talk

Start by having a conversation. Especially if this is a new relationship, it’s a good idea to get a sense of what the person is feeling. It may be that he or she simply isn’t aware that they snore, or if they are aware, they may not understand to what extent it’s affecting their sleep.  Some snorers are fully aware that they snore but find it an embarrassing subject to talk about.

Change your sleeping position

It’s also a good idea to look at the position your partner sleeps in. Sleeping on your side or stomach is a good way to prevent snoring, so ask your partner to ‘train’ themselves to not sleep on their back. There are various different ways of doing this, from sewing a tennis ball into the back of their pyjamas to propping up pillows behind them to stop them from rolling over.

Is my partner’s health affecting his or her snoring?

Snoring can also be caused by diet. Drinking alcohol before bed, for example, may lead to snoring. Spicy food has also been found to be a contributing factor, so is being overweight. It’s also worth bearing in mind that smoking affects tissue in the nose which can make it harder to breathe. So if your partner is a smoker, this may be a reason why they snore.

Do we need to visit a doctor about my partners snoring?

Sometimes snoring can be a sign of more serious problems. Find out if you should visit your GP in this article.

What products will help my partner to stop snoring?

Find out whether your partner has ever tried any remedies for their snoring in the past. If not, there are several options you can try. Clearing your nasal passage helps you breathe better at night. Discover more products that can really help you stop snoring here.

But, before a visit to the GP, try and figure out the reason why your partner snores. Once you’ve done this, you can work together to figure out a way to help you both get a sounder night’s sleep.

For more information and advice about snoring and other sleep issues, visit the SlumberSlumber sleep clinic.

Snoring Guide

Do you suffer from snoring? Here at Slumber Slumber, we value your sleep so have created a handy snoring guide so you can tackle your snoring and get back to sleeping soundly at night. There are many causes of snoring and this guide to snoring is designed to help you...

Signs you should see your GP about snoring

For 1 in 4 of us, snoring is a normal part of everyday life. However, severe snoring can have a detrimental effect on our health, if left untreated. How severe is my snoring? The NHS advises that there are three ‘grades’ of snoring: Grade one – infrequent, fairly...

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and...

What is the difference between snoring and sleep apnoea?

Understanding the differences between sleep apnoea and snoring is the first step to effective treatment of both conditions. What causes snoring? Snoring is caused by the vibration of respiratory structures due to obstructed air movement while you’re asleep. It can...

10 things you didn’t know about snoring

Snoring is incredibly common, but why do we suffer from snoring? In this post we cover ten facts about snoring that you may not have known. Everyone snores for different reasons, but there are many ways we can adapt our lifestyle to keep your snoring to a minimum.

Snoring products that actually work

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore. There are a number of proven techniques that can help you eliminate snoring, but it may take time. Lifestyle changes including, altering your sleeping...

Snoring – what is it and how can I stop it?

What is Snoring? Snoring is defined as any ‘turbulent’ airflow between the nose and the upper throat. The snorting or grunting noise heard indicates that there is a blockage somewhere in the air passages. The majority of people snore on occasion, but if snoring...
10 things you didn’t know about snoring

10 things you didn’t know about snoring

Here at Slumber Slumber your sleep is important to us, so we have put together this handy article on 10 things you didn’t know about snoring. We know the impact that snoring can have on your beauty sleep and relationships but it’s important to remember you are not alone in this and that snoring can be overcome and managed.

Here are 10 things you didn’t know about snoring:

  1. It’s normal!

    Around a quarter of the UK, population suffer from snoring.

  2. Smoking and drinking alcohol makes you more likely to snore

    When you smoke and drink it has an effect on your sleep. Smoking creates mucus in your chest which can make breathing more difficult. Alcohol is a relaxant that relaxes your throat muscles, which causes your airways to narrow.

  3. The cause of snoring could be hidden in your bedding

    It’s important that you change your bed sheets regularly. Dust particles in your bedding can be a major irritant for your nasal passage. This may be manageable while we are awake, but once asleep we can only breathe through our mouths, which causes us to snore.

  4. Spicy food can make snoring worse

    If you snore avoid eating spicy food, particularly in the evenings. Spicy food can cause you to suffer from acid reflux. By removing it from your diet, you may experience an improvement in your snoring.

  5. Sleeping habits effect snoring

    By sleeping on just one pillow, that is firmer and smaller, you will benefit from a more peaceful night’s sleep, which will reduce the likelihood of your snoring.

  6. Sleeping on your back can cause snoring

    If you normally sleep on your back, try wedging a pillow or a blanket around you while you’re on your side. This will make it more difficult for you to roll on to your back.

  7. Exercising and weight loss could be the key

    Excess weight usually gathers around the throat, which even in small amounts can restrict your airway. Even if you’re just a little overweight, losing a few pounds could be key to reducing the amount you snore.

  8. We all snore differently

    Before you can find a solution to your snoring, you must first determine what kind of snorer you are. It’s possible to be a nose, throat, palate or combination snorer.

  9. Snoring could be a sign of a more serious health condition

    If you snore, it’s important that you rule out sleep apnoea. Loud snoring can be a sign of sleep apnoea and sufferers can also stop breathing for brief periods (usually between 10 and 20 seconds) while they are asleep.

  10. There is help

    There are a number of proven techniques that can help you eliminate snoring, but it may require some patience, lifestyle changes and some trial and error until you find a remedy that works for you.

Have we answered all your questions?

For more information and advice about snoring and other sleep issues, check out the Sleep Clinic.

Snoring Guide

Do you suffer from snoring? Here at Slumber Slumber, we value your sleep so have created a handy snoring guide so you can tackle your snoring and get back to sleeping soundly at night. There are many causes of snoring and this guide to snoring is designed to help you...

Signs you should see your GP about snoring

For 1 in 4 of us, snoring is a normal part of everyday life. However, severe snoring can have a detrimental effect on our health, if left untreated. How severe is my snoring? The NHS advises that there are three ‘grades’ of snoring: Grade one – infrequent, fairly...

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and...

What is the difference between snoring and sleep apnoea?

Understanding the differences between sleep apnoea and snoring is the first step to effective treatment of both conditions. What causes snoring? Snoring is caused by the vibration of respiratory structures due to obstructed air movement while you’re asleep. It can...

10 things you didn’t know about snoring

Snoring is incredibly common, but why do we suffer from snoring? In this post we cover ten facts about snoring that you may not have known. Everyone snores for different reasons, but there are many ways we can adapt our lifestyle to keep your snoring to a minimum.

Snoring products that actually work

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore. There are a number of proven techniques that can help you eliminate snoring, but it may take time. Lifestyle changes including, altering your sleeping...

Snoring – what is it and how can I stop it?

What is Snoring? Snoring is defined as any ‘turbulent’ airflow between the nose and the upper throat. The snorting or grunting noise heard indicates that there is a blockage somewhere in the air passages. The majority of people snore on occasion, but if snoring...
Snoring products that actually work

Snoring products that actually work

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore.

There are a number of proven techniques that can help you eliminate snoring, but it may take time. Lifestyle changes including, altering your sleeping position, losing weight and reducing alcohol intake can help you combat snoring.

There are also a number of products that can really help you stop snoring. This guide is designed to help you find solutions and is not an alternative to medical advice.

Support your head

Image from Silentnight©

If your head and neck are not properly supported your airways can be restricted. This puts stress on your throat muscles and causes snoring.

The SlumberSlumber Contour Memory Foam Pillow with Silver is ideal for helping keep your airways open and offering superb comfort. The wonderfully soft pillow cover incorporates Silver Ions technology. This offers natural antibacterial properties to you and your pillow,  helping to provide a healthier, peaceful night’s sleep.

Allergies

Many people suffer from allergies particularly in the bedroom that can cause inflammation in the nose and throat. This can lead to snoring.

Anti-allergy bedding, such as Allersafe is blended with Amicor Pure Acrylic Fibre. This fibre boasts anti-bacterial and anti-fungal additives, creating an environment that is unsuitable for dust mites to survive.

Snoring that is caused by a dust mite allergy brings the dual distress of irritated throat and nose combined with snoring. The Allersafe range of bedding can prevent the allergic reaction and improve snoring.

Mouth and Nose

If your snoring is not allergy related, try the Good Night Anti Snore Ring, which uses acupressure to help eliminate snoring and work in harmony with your body’s biorhythms. This minimises the vibrating of the soft palate at the back of the mouth which is the common cause of snoring. By having a permanent gap in the front of the mouthpiece it also ensures a constant airflow at all times during sleep.

 

For more information and advice about snoring and other sleep issues, visit the SlumberSlumber sleep clinic.

Snoring Guide

Do you suffer from snoring? Here at Slumber Slumber, we value your sleep so have created a handy snoring guide so you can tackle your snoring and get back to sleeping soundly at night. There are many causes of snoring and this guide to snoring is designed to help you...

Signs you should see your GP about snoring

For 1 in 4 of us, snoring is a normal part of everyday life. However, severe snoring can have a detrimental effect on our health, if left untreated. How severe is my snoring? The NHS advises that there are three ‘grades’ of snoring: Grade one – infrequent, fairly...

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and...

What is the difference between snoring and sleep apnoea?

Understanding the differences between sleep apnoea and snoring is the first step to effective treatment of both conditions. What causes snoring? Snoring is caused by the vibration of respiratory structures due to obstructed air movement while you’re asleep. It can...

10 things you didn’t know about snoring

Snoring is incredibly common, but why do we suffer from snoring? In this post we cover ten facts about snoring that you may not have known. Everyone snores for different reasons, but there are many ways we can adapt our lifestyle to keep your snoring to a minimum.

Snoring products that actually work

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore. There are a number of proven techniques that can help you eliminate snoring, but it may take time. Lifestyle changes including, altering your sleeping...

Snoring – what is it and how can I stop it?

What is Snoring? Snoring is defined as any ‘turbulent’ airflow between the nose and the upper throat. The snorting or grunting noise heard indicates that there is a blockage somewhere in the air passages. The majority of people snore on occasion, but if snoring...
Snoring – what is it and how can I stop it?

Snoring – what is it and how can I stop it?

What is Snoring?

Snoring is defined as any ‘turbulent’ airflow between the nose and the upper throat. The snorting or grunting noise heard indicates that there is a blockage somewhere in the air passages.

The majority of people snore on occasion, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of others. Snoring can lead to sleep deprivation, daytime fatigue, irritability and increased health problems.

What causes snoring?

Snoring occurs when the air is unable to move freely through your nose and mouth during sleep. This is usually caused by the narrowing of your airway, often as a result of poor sleep posture or abnormalities of the soft tissues in your throat. It is when the air flowing through your nose and mouth is being physically obstructed that your smooth breathing is affected and you create the sound of snoring.

Your air flow can be obstructed by a variety of factors, including:

  • Obstructed nasal airways: Some people may only snore during allergy seasons or when suffering from a sinus infection. Deformities of the nose such as a deviated septum, which is a structural change in the wall that separates one nostril from the other, or nasal polyps can also cause obstruction.
  • Poor muscle tone in the throat and tongue: If the tongue and throat muscles are too relaxed, they will collapse and fall back into the airway. This can happen as a result of deep sleep, alcohol consumption and some sleeping pills.
  • Bulky throat tissue: Bulky throat tissue is often a result of being overweight. Children with large tonsils and adenoids are also often prone to snoring.
  • Long soft palate and/or uvula: A long soft palate or a long uvula (the dangling tissue in the back of your mouth) can narrow the opening from the nose to the throat. Snoring occurs when these structures vibrate and bump against one another, resulting in the airway becoming obstructed.

What are the health risks associated with snoring?

Habitual snorers can be at risk of serious health problems, including sleep apnoea, which can create many problems including:

  • Stroke
  • Heart Disease
  • Arrhythmias
  • GERD (gastroesophageal reflux disease)
  • A headache
  • Nocturia (urination at night)
  • Less Sexual Satisfaction
  • Fetal Complications
  • Excess Weight

Can snoring be cured?

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore.

It’s recommended that you note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. Once you have identified the cause of your snoring, you can begin to find a cure.

  • Closed-mouth snoring may indicate a problem with your tongue.
  • Open-mouth snoring may be related to the tissues in your throat.
  • Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures.
  • Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.

There are a number of proven techniques that can help you eliminate snoring, but it may require some patience, lifestyle changes and some trial and error until you find a remedy that works for you.

How to stop snoring naturally?

There are lifestyle changes that can help you combat snoring:

  1. Sleep on your side
    Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.
  1. Lose weight
    Losing weight can decrease or even stop snoring as you are reducing the fatty tissue in the back of your throat.
  1. Avoid alcohol before bedtime
    Alcohol relaxes muscles in the throat and interferes with breathing.
  1. Exercise more
    Exercise leads to toning your throat muscles, therefore resulting in snoring less.
  1. Quit smoking
    Smoking irritates the membranes in the nose and throat, causing airways to be blocked.
  1. Establish regular sleep patterns
    Creating a bedtime ritual can help you sleep better and often minimize snoring.

Bedtime remedies to help you stop snoring 

  • Clear nasal passages
    Having a blocked nose before bedtime makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. To help you breathe more easily while asleep, try nasal decongestants or nasal strips.
  • Use a humidifier to keep the air in your bedroom moist
    Dry air can irritate the membranes in your nose and throat, causing them to swell and become congested.
  • Elevate your head
    By elevating your head four inches it may ease breathing and encourage your tongue and jaw to move forward.
  • Avoid caffeine and heavy meals within two hours of going to bed
    This will allow your body to go into a wind-down mode and release the sleep-promoting hormone melatonin.

When should you visit your GP?

If the self-help solutions have been unsuccessful, there are a number of medical cures and treatments that could benefit you. New advances in the treatment of snoring, means that the devices are becoming more and more effective and comfortable.

If you need professional advice it is highly recommended that you consult your GP or an otolaryngologist (an ear, nose, and throat doctor). If you choose to try a dental appliance for your snoring, you will need to see a dentist specialising in these devices.

Sometimes snoring can be a sign of a more serious problem – read this article to find out when you should visit your GP.

 

Snoring Guide

Do you suffer from snoring? Here at Slumber Slumber, we value your sleep so have created a handy snoring guide so you can tackle your snoring and get back to sleeping soundly at night. There are many causes of snoring and this guide to snoring is designed to help you...

Signs you should see your GP about snoring

For 1 in 4 of us, snoring is a normal part of everyday life. However, severe snoring can have a detrimental effect on our health, if left untreated. How severe is my snoring? The NHS advises that there are three ‘grades’ of snoring: Grade one – infrequent, fairly...

How to stop your partner snoring

Snoring is incredibly common. With the statistics showing that 1 in 4 people snore, it’s likely that you’ll sleep in the same room or next door to a snorer at some point in your life. However, if your partner snores, this can have a negative effect on your health and...

What is the difference between snoring and sleep apnoea?

Understanding the differences between sleep apnoea and snoring is the first step to effective treatment of both conditions. What causes snoring? Snoring is caused by the vibration of respiratory structures due to obstructed air movement while you’re asleep. It can...

10 things you didn’t know about snoring

Snoring is incredibly common, but why do we suffer from snoring? In this post we cover ten facts about snoring that you may not have known. Everyone snores for different reasons, but there are many ways we can adapt our lifestyle to keep your snoring to a minimum.

Snoring products that actually work

Everyone snores for different reasons, so before you can find a cure, you must first identify what makes you snore. There are a number of proven techniques that can help you eliminate snoring, but it may take time. Lifestyle changes including, altering your sleeping...

Snoring – what is it and how can I stop it?

What is Snoring? Snoring is defined as any ‘turbulent’ airflow between the nose and the upper throat. The snorting or grunting noise heard indicates that there is a blockage somewhere in the air passages. The majority of people snore on occasion, but if snoring...

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