Self-help suggestions to stop snoring
Not ready to see a doctor, sleep trained dentist or take an ASAP™ test, but want some help to stop snoring?
Give these a try, and let us know how you get on.
Its important to realise that a high percentage of snorers DO have sleep apnoea, so it is advisable to get tested, as there are serious health risks associated with being untreated.
We recommend you use a screening tool such as the STOPBang questionnaire.
Then either consult your GP/Primary Care Physician or if that is not an option for you consider ASAP Anonymous Sleep Apnoea Process™ which provides an anonymous route for testing.
1 Slim down if you’re overweight:
This can make a big difference to how well you sleep, reduce or eliminate snoring, and lessen the severity of any sleep apnoea.
2 Try changing your sleep position:
Some people snore more loudly (or only) when they sleep on their back – this is known as supine-related snoring. Try training yourself to sleep in other positions by sewing a pocket into the back of tight fitting T-shirt and putting a tennis ball into it, making it uncomfortable to sleep flat on your back.
There are some new more whizzy electronic devices that can help with this too – Google ‘sleep positional therapy’ to learn more and check out our blog post about them: https://snorer.com/turn-over-youre-snoring/
3 Stop smoking:
Nicotine is a stimulant, and smokers can actually experience nicotine withdrawal during the night, making it harder to sleep.
4 Eat a high-protein snack several hours before bed:
This may help production of L-tryptophan, which is required for the production of important sleep hormones. Avoid sugary or wheaty snacks before bed, as they’ll raise your blood sugar and delay sleep, and later when your blood sugar drops you might wake up and be unable to fall back asleep.
5 Quit the nightcap:
Although alcohol will make you drowsy, the effect is short-lived – it keeps you from entering the deeper stages of sleep, and you’ll probably wake up in the middle of the night. If you snore or have sleep apnoea alcohol will make it worse, because it acts as a muscle relaxant.
6 Blow your nose just before going to bed:
If you can breathe through your nose you’re less likely to open your mouth to breathe, which can not only make you snore but also dry out your mouth and throat. Make it a habit, like cleaning your teeth!
7. There’s some limited evidence that throat exercises might alter muscle strength and tone in the area that vibrates or collapses to cause sleep apnoea, but more research is needed before this can be considered a viable option.