Independent sleep-expertise focused on bringing quiet, restorative sleep to snorers and their families, for optimum health and well-being.

We do NOT sell anti-snoring devices or have affiliate deals with those that do.

In the 7m:36s definitive video below, Adrian explains the 5 Step Process to stop snoring and get help for drowsiness. Adrian walks you through the 6 self-help ways to stop snoring and then explains signposting, home sleep apnoea testing, diagnosis and the prescription treatments (and the role of surgery).

Video transcript

In this video I’ll tell you how to stop snoring. I will walk you step by step through the 5 step process.

But I should warn you:

There’s nothing here about things you spray up your nose or boil in a pan in the kitchen…

I’m Adrian Zacher founder of and for 25 years I’ve helped people stop snoring and get treatment for sleep apnoea.

Oh and don’t worry about taking notes because I’ve put together a free download for you. I will give you the link at the end.

Now, it seems everyone finds snoring funny

Unless they have to listen to it every night.

There’s a really important caution here: If you (or your partner?) are drowsy when you should be awake see your GP immediately. Drowsiness may be a symptom of sleep apnoea.

Sleep what? Keep watching – I will explain.

With that let’s jump straight in with

STEP 1. The 6 self-help ways to stop snoring.

The 6 self-help ways to stop snoring are known as lifestyle changes:

Number 1: If you’re overweight, try to lose weight. We get fat inwards as well as outwards and weight around your neck reduces the diameter of your airway. When your airway gets narrower, air you breathe has to travel faster and this makes the walls of your airway vibrate (in other words it makes you snore).

Number 2: Avoid evening alcohol. Yes I know that drinking alcohol in the evening is exactly when you want to drink it.

Alcohol super relaxes your throat – which makes it floppy and prone to vibrate (and you snore). – so you have to choose.

Number 3: Stop smoking. Yup the same old message.
Smoking inflames the tissues of your throat which makes your airway narrower, so you snore for the same reason I have covered already.

Number 4: Get off your back! Gravity pulls your tongue backwards and narrows your airway. Your mouth may also fall open and as it does so your jaw moves downwards and backwards and this also narrows your airway. And no, a chin strap is NOT the answer (here’s why).

Number 5: Keep your nose clear. If you can’t breathe through your nose you have to breathe through your mouth. When your mouth opens it moves downwards and backwards – narrowing the airway in your throat. Ditto point 4. Additionally, some people find that dairy products make them ‘stuffy’. Think about alternatives perhaps.

Number 6: Avoid sedative medication i.e. sleeping pills and painkillers (See your GP for alternatives).

Now it’s time for



Signposting works like this: You answer some questions online and the signposting tool directs you to the right type of professional to help.

If you have symptoms of sleep apnoea and/or other related health issues you will be directed to your GP.

If not you will be directed to a sleep-trained dentist.

Now seems an ideal time to outline what obstructive sleep apnoea is.

Obstructive sleep apnoea (OSA) is when your breathing is disrupted while you are asleep.
The airway in your throat repeatedly narrows and not enough air gets to your lungs despite
continued efforts to breathe. Sufferers snore and may be drowsy in the day because they must wake up to breathe.

Because the urge to sleep is irresistible this may be disastrous should you fall asleep when driving or a similar activity.

From here we go on to Step 3 screening for obstructive sleep apnoea.

Screening is essential and where over the counter products fail.

The professional screening you now has 3 options:

Option 1: Referral to a sleep unit for a home sleep apnoea test (I will show you what this looks like in a minute)

Option 2: Lifestyle change & local management – this is the self-help we discussed at the beginning

Option 3: Prescription custom-made dental appliance. Two important points here. These are prescription devices and are NOT the gumshield things you might see online or in the pharmacy. Secondly the gumshield gadgets are NOT valid as a way to see if a real dental appliance will work. Again, there’s more about this in the free download.

On to:

STEP 4 – Sleep testing and diagnosis.
You’d only need a home sleep apnoea test if screening raised concerns.
So now assume you’ve been offered an appointment at the sleep unit for further investigation.

If you’re diagnosed with obstructive sleep apnoea syndrome (OSAS):
• First-line therapy is Positive Airway Pressure therapy (PAP)
• Second-line therapy is a prescription, custom-made dental appliance
• Surgery is usually only considered appropriate to enhance the use of PAP and MRS

Here we go then with


Treatment options

Lets have a look a these things

First-line therapy, meaning the most appropriate option for snoring as recommended by NICE is an intra-oral device: a custom-made dental appliance. Here’s one (the sleep-trained dentist would prescribe what is indicated for you – there are many to choose from so be guided by the expert)

First-line therapy for obstructive sleep apnoea is Positive airway pressure or PAP therapy. That’s when you’d wear this to sleep every night. It pumps air (not oxygen) in via this mask. The pressured air keeps your airway open and you get the best night’s sleep you’ve had in years. Oh and you don’t snore wearing this!

Treatment for sleep apnoea is transformational. Patients report feeling 10 years younger.

Of course, some people cannot adjust to or don’t use PAP therapy long-term. This is when the dental appliance may be considered as a second-line option (the next best thing).

Now, let’s talk about surgery. Surgery may seem appealing as perhaps a ‘quick fix’. However, surgery on its own is rarely effective.

Soft tissue surgery for snoring aims to improve the airway in your throat to improve the effect of an oral appliance.

Whereas hard tissue surgery which will change the way you look, aims to entirely eliminate the need for other therapies.

Bariatric surgery may exceptionally be considered when your health and quality of life are impacted by obesity.

Let’s sum up with some simple Do’s and Don’ts:

Do something about snoring. You don’t have to live with the ridicule and social consequences.

Do use our free signposting tool

Don’t ignore drowsiness.

Here’s the link I promised to the free signposting tool and the download.

Don’t forget to subscribe and like this video or share it with someone you know!

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Independent sleep expertise: So what?

We focus on guiding and informing: helping snorers and their partners understand their options and have more informed conversations with medical and dental professionals.

Today’s buzzword / phrase for this is: Care Navigation.

  • We review claims for snoring ‘cures’
  • We inform snorers and their long-suffering partners
  • We signpost snorers to treatment routes that suit them

We fund this by providing professional education for dentists so they may safely screen, recognise and appropriately manage snorers and those with obstructive sleep apnoea.

We don’t have advertisements or sponsorship and we’re NOT part of an affiliate scheme.

Learn more about us. We’re proudly independent and jealously guard our editorial autonomy!

Latest how-to guides and expert reviews:

Read our user and peer reviews

This invaluable Overview Guide explains in easy-to-understand language what snoring and sleep apnoea is, why it is a problem to BOTH the snorer and partner, and what can be done about it.

It is MUST READ information for anyone with a snoring or sleepiness problem. Kath Hope

CEO, Hope2Sleep Charity for Sleep Apnoea

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This is a very comprehensive manual for those interested in understanding why they snore and what to do about it. Adrian Zacher has many years of experience in this field. Take time to read it carefully as there is a great deal of information to digest. Armed with this information one should be able to make informed choices as to what to do about snoring and possible sleep apnoea.

Prof. John Stradling How to stop snoring guide. October 24, 2018

This is a very simple, yet effective tool to learn about Dental Sleep Medicine. The online nature of the program allows you to learn at your own pace and schedule.

Also, the information provided will provide a great starting point for any dentist who’s interested in learning about Dental Sleep Medicine.

In summary; a well-organized, thorough online learning tool!! Dr Shouresh Charkhandeh DDS

Recipient of the “2012 & 2015 Clinical Research Award” and “2015 Clinical Excellence Award” from the American Academy of Dental Sleep Medicine (AADSM).

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I've no hesitation in recommending the KnowSleep™ Academy - convenient, well-designed course with great support from Adrian. Interesting to expand my knowledge into a new area of dentistry and be able to offer a new health treatment for my patients.

Lucy S Dentist KnowSleep™ Academy May 19, 2018


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I’d highly recommend Adrian Zacher and the course. His course is efficient and very clear. As a dentist, I have many patients and a surprisingly high demand for treatment of snoring. It was very useful for me to begin sharing information on snoring, and to gain confidence in starting treatment.

Dr. Roshik Patel BDS Dentist September 25, 2018

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I wouldn't have tested without this. I would still be driving my truck, nodding off at the wheel and sleeping in laybys, if this wasn't available.

Name withheld ASAP Anonymous Sleep Apnoea Process June 16, 2016

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Page created by Emma Easton. Last updated 16th Oct 2019.

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Both ASAP Anonymous Sleep Apnoea Process™ and Signposting™ are CE marked Clinical Decision Support Systems, Software as a Medical Device. The manufacturer registered with the MHRA is Ltd.

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