There’s nothing like winding down after a long, hard day to get some much-needed sleep. Not only is it relaxing and comfortable,
However, snoring can disrupt you, your partner and even your housemates! It can be a nightly occurrence that’s not just loud and frustrating, but can also prevent both you and others from getting enough quality sleep, which can leave you chronically sleep deprived, no matter how many hours you’ve been in bed for.
This can lead to further problems and health issues which is why so many people ask: “How do I stop snoring?”
We have created this page to provide you with all the information you need to answer this question and help to find a practical solution to cure your snoring.
The sound you hear when someone snores is caused when the nose or throat is restricted, and as breath is drawn in and exhaled out, the air pressure causes the passageways to vibrate and shudder.
Instead of quiet normal breathing, a person who suffers from snoring produces this loud noise which disrupts sleep, potentially throwing off regular sleeping rhythms(1).
Around 50% of all adults will snore occasionally(1) for one reason or another and normally, it’s not something to be concerned about. However, approximately 25% of all adults snore habitually(1) and if this is the case, it can potentially have some significant impacts on your health and the people around you.
Everyone has a good chuckle when it comes to snoring because we have all become accustomed to poking a bit of fun at it. However, because of this, it’s easy for us to dismiss the seriousness of snoring in our sleep.
To help you uncover a solution, the first step is to learn more about snoring itself so you can be well-informed and aware.
For more information, read our article: what is snoring?
When lying down to sleep, the muscles in our upper airway relax, allowing us to breathe while in a horizontal position. However, when these muscles relax too much, it causes what’s known as ‘airflow turbulence’, where the surrounding tissue vibrates, resulting in that familiar, rough snoring sound.
Sometimes the muscles may relax even further, which can cause a complete blockage. If this occurs, you will stop breathing altogether, which triggers your subconscious to choke or cough to clear the passage to resume your normal breathing pattern again.
While you may not even be aware that you’re doing it, this automatic response to clear your airways can happen over and over again in one night, leading to ongoing disruptions in your sleep patterns and overall sleep quality. Should this snoring continue night after night, your poor sleep quality will continue over longer periods, resulting in irritability, daytime fatigue, headaches and other health problems(1).
Additionally, the loud and repetitive sound can impact partners, housemates
For more background information, read our article, How to say the ‘s’ word – discussing snoring with a bedtime partner.
While the occasional snoring episode may happen every-so-often, chronic snoring may be a symptom of obstructive sleep apnea, a condition that causes people to intermittently struggle or stop breathing during the night (see below).
To find a cure for your snoring, it’s helpful to know what can potentially cause it in the first place. The causes of snoring can be due to temporary or structural factors, or perhaps a mixture of both.
Snoring can be caused by a whole range of temporary factors, such as:
These factors occur for a short time and are not permanent, meaning that snoring should cease as these conditions change or clear up.
Structural factors, however, are more long-term and include:
If you snore, consider if you have or are experiencing any of these factors above. If you make a list of which factors may affect you, you will have a better chance of finding the solution to your snoring.
In our bustling world today where life seems to go by at an ever-increasing rate, it’s no surprise that people are asking the question: why am I always tired?
You’re not alone.
Getting less sleep can often feel like a lifestyle choice to help us fit everything in each day, but what if your lack of sleep is actually more than just not getting enough hours?
Read more about this
There can be a whole range of reasons why you may find yourself always tired, and it’s normal to go through your list to try and figure it out. Is it your lifestyle, sleep hygiene, electronic device use late at night, eating routines or stress? These are the more obvious reasons.
However, what is less obvious is that daytime fatigue can be due to the ongoing interruptions you’re experiencing due to your snoring.
When your nose and throat are blocked and your airways are restricted, your body will struggle to breathe throughout the whole night, resulting in a decline in your quality of sleep. As a result, you will wake up feeling tired, even if you’ve been physically in bed for enough hours.
Quality sleep is very important for your health and well-being(1), so it’s worth finding out what is impacting it.
To learn more, read our article: Are you
What may be easily dismissed as simple snoring could actually be pointing
Snoring can be a significant indicator of Obstructive Sleep Apnea (OSA), which is a common sleep disorder.
Sleep Apnea (also
To learn more, read our article: What is Sleep Apnea?
These breathing pauses, or apneas, can last from a few seconds to a few minutes and may occur 30 times or more per hour, which equates to around several hundred times a night.
Every time this happens, your body increases its effort to breathe and your vital organs struggle for oxygen, which alerts your brain to wake up and force you to breathe again. This can lead to experiencing chronic tiredness that affects your quality of life, work and relationships.
To learn more, read our article: Sleep disorders affect men and women differently.
Knowing if and why you snore is the best place to begin.
If you suspect you are experiencing problems sleeping due to snoring and are searching for a solution, you can complete our free sleep assessment to better understand the cause. This will help you find the best ways to correct your restful state, wake up fresh and improve your overall health.
The assessment asks you a series of simple questions designed and the results will be conveniently sent to you via an email.
As you will notice from the results you receive from the Sleep Assessment, there are many reasons as to why people snore as well as a wide range of effective treatments.
This is why so it’s important to understand the specific causes of your situation. Once you understand the reasons behind it, you can find the best solutions specific to your case and get a better night’s sleep- for both you and everyone around you! As mentioned above, snoring may not just be a problem due to the noise and the disruption- it can often also be a sign of sleep apnea. The use of CPAP masks in combination with CPAP machines is currently the most effective treatment for snoring and sleep apnea.
CPAP involves the use of a continuous flow of
Another snoring solution is the use of an anti-snoring mouthguard or mandibular oral devices like SnoreMender. These devices are placed in the mouth during sleep, causing the lower jaw and tongue to be held more forward than usual, opening up the airway and preventing the restriction of air through the throat, which stops you from snoring.
To read more, visit our Snoring webpage, which can provide you with more information.
Sometimes, it may not be you who is snoring! It may be your partner or roommate who is keeping you awake all night with their choking and heavy breathing.
While the snorer may be suffering from poor quality sleep, it can often feel worse being the one who has to put up with it all night, as you may find yourself struggling to nod off with all of the noise.
This can be quite disruptive to your own sleep patterns, and so even though you don’t have a snoring issue yourself, simply sleeping next to them means you’re more likely to be fatigued and experience all of the common symptoms which come along with sleep deprivation, such as irritation, or a lack of concentration, simply because you are being kept awake throughout the night by a
What should you do about a snoring spouse or roommate??
Staggering your sleep so that you get to bed earlier before them.
All of the above suggestions are temporary fixes and while they might help stop your partner or roommate from snoring, it may not be a permanent solution.
Additionally, you could just be making the situation more bearable for you,
If nothing seems to be working, show them our free online sleep assessment link, below, and get them to answer the questions so they can get their results emailed back. It may help them find out what is causing their snoring and to get on the path to a far more permanent solution which helps them (and you) get a better night’s sleep.
For more information, read our article: Does Your Partner Snore? Here’s What To Do To Help You Both Sleep Soundly.
If you are experiencing problems getting enough quality sleep and you believe it may be sleep apnea, you may wish to consider undertaking a free online sleep assessment to better understand how to improve your restful state and your overall health.
The assessment asks you a series of simple questions designed to help you uncover the cause, then conveniently sends the results to you via an email.