Snoring Guide

Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we’ve created a handy snoring guide so that 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. It 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.

Memory foam and support pillows are a great way to sleep with the needed support. The memory foam moulds to the shape of your head and neck, giving you extra support and, as a result, helps to keep your airways open.

 

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 inhibits the growth and development of dust mites. Having anti-allergy bedding is a great way to reduce allergy reactions and snoring.

Mouth and Nose

Mouth: Open your mouth and try to make a snoring noise. Then close your mouth, and try to 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.

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 muscles

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Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we've created a handy snoring guide so that 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...

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 quiet...

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?

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...
Signs you should see your GP about snoring

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 quiet snoring. It’s unlikely that this type of snoring will be affecting your breathing, so there should be no health concerns.

Grade two – snoring at least three nights per week. If you snore regularly, you may experience some difficulty breathing, which could be affecting your health.

If you are experiencing mild snoring levels, there are a number of products that work to combat snoring. There are also some lifestyle changes you can make to alleviate snoring, such as losing weight, sleeping on your side, or avoiding spicy food. You can find out more in our article that explores ten things you didn’t know about snoring.

Grade three – loud snoring every night. If the sound of your snoring can be heard in another room, you may have obstructive sleep apnoea (OSA). Sufferers of obstructive sleep apnoea find that their airways become partially or fully blocked during sleep, preventing oxygen from reaching the brain and causing the body to wake or remain in only light sleep. Loud snoring and obstructive sleep apnoea can lead to feeling extremely tired the next day, and have a serious effect on your day to day life.

When Should I Visit My GP Because of Snoring?

One of the main symptoms of severe snoring and obstructive sleep apnoea is a feeling of excessive tiredness. Excessive tiredness caused by snoring and sleep apnoea can affect your ability to drive, work, and concentrate. It can also cause symptoms of irritability, headaches, anxiety, depression, and a lack of interest in sex. Left untreated, these symptoms can worsen over time, so see your GP if you’re experiencing any of the above, or are concerned.

Snoring not only affects your health, but it can also cause serious relationship issues between you and your partner, as they may struggle to sleep through the sound of snoring. If this is the case, visit your GP for advice.

Snoring can affect people of all ages but, if your baby or child snores, take them to see your GP, as it could be a sign of an underlying health problem.

Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we've created a handy snoring guide so that 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...

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 quiet...

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?

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...
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 Their 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, as 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 Partner’s Snoring?

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

However, before a visit to the GP, try to find 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 a better night’s sleep.

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.

Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we've created a handy snoring guide so that 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...

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 quiet...

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?

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...
What is the difference between snoring and sleep apnoea?

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 affect the:

  • nasal passages
  • soft palate – a soft layer of tissue at the back of the roof of the mouth
  • a base of the tongue
  • tonsils – two small glands above the tongue where the mouth meets the throat
  • uvula – a small cone-shaped section of tissue that hangs from the soft palate between the tonsils

What is Sleep Apnoea?

Snoring3Sleep apnoea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. If left untreated, sleep apnoea can result in the sufferer’s breathing stopping repeatedly during their sleep – sometimes hundreds of times. As a result, this means that the brain and the rest of the body may not be getting enough oxygen.

Obstructive Sleep Apnoea (OSA) is the most common type of apnoea, and occurs where there is a physical blockage of airflow. Individuals with OSA are usually unaware that they have the condition, and the problem is often recognised by their partner or someone who sleeps in the same room.

What Causes OSA?

It’s normal for the muscles and soft tissues in the throat to relax and collapse to some degree while sleeping.

For most people, this doesn’t cause breathing problems but, in people with OSA, the airway has narrowed as the result of a number of factors, including:

  • being overweight or obese
  • having a large neck
  • taking medicines that have a sedative effect, such as sleeping tablets
  • having an unusual structure in the neck, such as a narrow airway, large tonsils, adenoids or tongue, or a small lower jaw
  • smoking or drinking alcohol, particularly before going to sleep

It’s not unusual for someone suffering from sleep apnoea to feel fatigued during the day, as well as it affecting your work performance, vigilance, motivation, and other behavioural or cognitive effects.

How Do Snoring and OSA Affect a Good Night’s Sleep?

Both sleep disorders reduce your quality of sleep and cause daytime fatigue. Inadequate sleep can result in weight gain, memory loss, skin ageing, as well as a negative effect on your relationship.

If you are a frequent loud snorer, you should consult your GP and be tested for sleep apnoea before beginning any treatment.

What Are The Treatment Options For Snoring and OSA?

Treatment options for individuals suffering from snoring and OSA vary significantly, from conservative treatment to invasive surgical treatment.

Snoring treatments range from lifestyle changes, such as weight loss, a decrease in alcohol consumption, a change in sleep position, to oral devices and nasal strips.

Treatment of OSA usually involves drastic lifestyle changes, upper airway surgery and oral appliances. Another treatment option is to use a Continuous Positive Airway Pressure device (CPAP), which is a machine that keeps the patient’s airway open during sleep by delivering a continuous flow of pressurized air into the throat.

Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we've created a handy snoring guide so that 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...

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 quiet...

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?

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...
10 things you didn’t know about snoring

10 things you didn’t know about snoring

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

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

1. It’s Normal!

Around a quarter of the UK population suffers 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 Affect 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. It’s always worth noting that consulting your GP will help determine why you snore, and how to help it.

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.

Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we've created a handy snoring guide so that 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...

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 quiet...

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?

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...
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. It is not an alternative to medical advice.

Support Your Head

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 Octaspring True Evolution Pillow from Dormeo is ideal for helping keep your airways open and offering superb comfort. The wonderfully soft and breathable pillow helps to provide a healthier, peaceful night’s sleep.

You can browse our selection of memory pillows here.

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 creates an environment that is unsuitable for dust mites to survive. Snoring that is caused by a dust mite allergy brings the dual distress of an irritated throat and nose, combined with snoring. Therefore, anti-allergy bedding is a great way to reduce your snoring so that you enjoy a refreshing sleep.

You can browse our selection of anti-allergy bedding here.

Snoring Guide

Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we've created a handy snoring guide so that 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...

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 quiet...

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?

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...