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7 Tips to Control Snoring

Snoring can cause many health hazards that will not only affect your sleep but your relationships.

The most common health issues involve the heart, with stroke and arrhythmia being highly prevalent.

What Causes Snoring?

Snoring occurs when the airflow through the passages at the back of the mouth and throat causes instability in the soft palate tissue. The instability then causes these tissues to vibrate, which results in snoring sounds. Several parts of your airway may be contributing to your snoring - nasal passages, uvula, tongue, and soft palate. If you snore, it is likely that the palate is a contributor. It is believed that in 70% of patients, the palate is a primary contributor to their snoring.



Snoring can also lead to frequent headaches and nocturia. The type of snoring remedy you choose will depend on what works best for you. Not every option will work, so it is important you find the one that fits your lifestyle. Start with changing the position you sleep in. Studies have shown the tongue and soft palate collapse, creating a vibrating sound while you sleep. You can try to force or teach yourself to sleep in a position other than on your back, or you can attach a tennis ball to your pyjamas, which will force stop sleeping on your back. As much as people dislike the subject, weight can be a major factor in your snoring. Too much weight can place a strain on your throat. Losing weight will not only lessen your snoring, but it will also help other health concerns you may have.


control snoring

Alcohol may also contribute to your snoring.

If you drink alcohol too close to the time you want to go to sleep, you may contribute to your snoring. It is in your best interest to not drink alcohol at least four hours before bedtime.

Sedatives can also work the same as alcohol and contribute to the muscles in the back of your throat relaxing too much, causing snoring. If you work long hours, and often go to bed overtired, you are directly contributing to your chances of snoring.

A very easy snoring remedy is to get enough sleep. Enough sleep is important for everyday function, and being fully awake is probably important to have a successful day at work.

Have your snoring ever increased while you were sick?

This is because your sinuses swell from inflammation. This is also the case when your snoring starts in your nose. Your nasal passages are swelling, and finding a way to open the passages will help reduce your snoring.

How to stop snoring?

There are several ways to open your nasal passages, ranging from a hot shower, saltwater saline spray, neti pot, or nasal strips. Find one that fits your lifestyle and preferences.

Drinking plenty of water can also help reduce snoring. Do not drink milk or eat ice cream before going to bed, but a glass of water or two will actually do more good. It is important that you drink the recommended glasses of water every day to stay well-hydrated and reduce your chances of snoring. It is recommended that you drink at least eleven glasses of water if you are a woman, and sixteen glasses if you are a man.

One of the last things you can do as a snoring remedy is to replace your pillows. Dust mites accumulate in your pillows just like your mattress. It is important to keep your pillows fresh and replace them at least twice a year. Dust mites also collect on your ceiling fan, nightstand, and headboard. Keep your bedroom clean and free of dust to help reduce your snoring.

It is recommended that you clean your ceiling fan weekly and that you fluff your pillows in the air cycle every couple of weeks. Looking for a new pillow? Visit our website to find our many selections available to help reduce your snoring, as well as an enjoyable night’s rest.

What are the various medical treatments available to help me stop snoring?

Here's a Tip: Always first see a doctor for professional guidance. Some of the options she or he may recommend include:


CPAP (continuous positive airway pressure) device. This minimally intrusive device is worn as a mask and introduces continuous air into your airway. Apart from the obvious added benefits of increased oxygen entering your system, this introduced air helps inflate the throat and this translates to clearer breathing for exhausted air. Less or no vibration in other words, and that means a quieter night for your partner!

Stiffen the palate

You may wish to look at another procedure that is not so intrusive for the third of your life that you spend sleeping: Three tiny polyester strips are inserted to stiffen the palate, and this may help reduce the vibration that causes most snoring. It’s just a local anaesthetic to the palate by your doctor, and you will not see or feel the strips once they are embedded.

Laser treatment

Then there’s laser treatment. This is performed under a general anaesthetic. This technique shortens the uvula and smooths out parts of your soft palate. Mixed results, but some statistics revealed that a greater percentage of those who undergo this treatment reported after a year that there was a decline in their snoring. (Some surgeons prefer to use an electrode rather than a laser to burn away parts of the uvula).


Another procedure is the use of radio frequency to scar the soft palate. This has the effect of stiffening it.


A more invasive surgical procedure to reduce or eliminate snoring is known as palatopharyngoplasty. This allows more room by enlarging the throat. The surgeon will remove your tonsils and parts of your uvula and soft palate. Quite positive results from this procedure apparently, but talk to your surgeon about the effectiveness or search the net.

Jaw surgery

And of course, there’s repositioning jaw surgery; nasal reconstructive surgery; and also tracheotomy where the obstruction is bypassed.

Nasal strips

…and a pretty simple solution that may help: Nasal strips for snoring. These simply are bands of plastic encased in adhesive and are placed across the nose. They in effect lift the sides of the nose and as such enable more air to enter. Non-prescription.

Side Sleeping pillows

Therapeutic Pillow sells a number of products that can help reduce snoring.

Natural remediesWhat about natural remedies to reduce or stop snoring?

Always first see a doctor for professional guidance. Some of the options she or he may recommend include:

Homeopathic pills

Well, there are homeopathic pills or nasal sprays which contain plant enzymes and herbs that are claimed to help break down mucous which will help reduce snoring, and these pills and sprays may also help prevent throat and nose tissue swelling.

Change your Sleeping Position

And last but not least there’s the issue of the position that you sleep in. It is widely acknowledged that sleeping on your back will constrict airflow to your airways because the floppy skin and soft palate at the back of the throat will fall down and impede. A great tip to stop snoring is to sleep on your side. It is great for snoring control as the soft palate simply falls to the side of the throat and only partially impedes airflow.

We have snoring pillows that will place your neck in the appropriate position, and also keep your body in a position of comfort. We look forward to helping you with your sleep needs.

Do you want to learn more? Read our Frequently Asked Questions for...

Snoring can be a bothersome issue, but there are several steps you can take to help reduce or even stop snoring. Firstly, maintaining a healthy lifestyle can make a significant difference. Regular exercise and a balanced diet can help you maintain a healthy weight, which in turn can reduce snoring. Additionally, avoiding alcohol and sedatives before bedtime can help relax the muscles in your throat, reducing the likelihood of snoring.

Another effective method is to improve your sleeping position. Elevating your head slightly with a pillow or using a specially designed anti-snoring pillow can help keep your airways open, reducing snoring. It's also important to keep your bedroom environment clean and free from allergens, as allergies or congestion can contribute to snoring. If these self-help measures don't provide relief, it's advisable to consult a healthcare professional who can assess your situation and provide further guidance tailored to your specific needs. Remember, everyone's snoring situation is unique, so finding the right solution may require some trial and error.

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Snoring is a common condition that occurs when the flow of air through the mouth and nose is partially blocked during sleep. It happens due to various factors, such as the relaxation of the muscles in the throat and tongue, which can narrow the airway. When we breathe in, the narrowed airway causes the surrounding tissues to vibrate, resulting in the sound of snoring. Other factors that can contribute to snoring include obesity, alcohol consumption, smoking, nasal congestion, and sleeping position. Snoring can disrupt sleep quality for both the snorer and their partner, leading to daytime fatigue and other health issues. If you or your loved one snores frequently and it affects your quality of life, it is advisable to consult a healthcare professional for a proper diagnosis and appropriate treatment options.

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