Tips to stop snoring

No, you cannot train yourself to stop snoring. This is because it is commonly due to the anatomy of a persons tongue, throat and airway.

However, there are natural things you can do to help reduce your snoring at home. These lifestyle changes include:

• Sleeping on your side
• Losing weight
• Avoiding alcohol
• Avoiding sedatives
• Relieving congestion
• Quitting smoking
• Practicing good sleep hygiene (good sleeping habits)
• Behavioural changes such as singing, playing a musical instrument or reading to exercise the muscles in the throat.

It’s important to consult with a doctor to determine the best approach for your individual needs and underlying causes of snoring.

There are a range of anti-snoring products clinically proven to reduce or stop snoring.

• Positional Sleep Therapy: A positional sleep therapy anti-snoring device is a great option for those who only snore when laying on their back. There are different types of positional sleep therapy including small forehead devices, positional sleep therapy belts and positional sleep therapy vests. Each version of  the therapy helps to prevent sleeping on your back to stop you from snoring. The Somnibel Positional Sleep Therapy Trainer is a small device worn each evening on the forehead and vibrates when the wearer rolls over onto their back. The vibration encourages them to roll back over preventing airway obstructions causing snoring.
• Nasal irrigation: Sinus and nasal congestion make breathing through your nose difficult, inducing snoring. You may find you only snore at certain times of year due to the weather and seasonal allergies. Nasal irrigation helps to clear your sinuses and open your nasal airway, removing congestion. Most nasal irrigators use a natural saline solution to rinse out your sinuses in minutes! The SinuPulse Nasal Irrigator is a great option to stop snoring and relieve your congestion.
• Nasal strips: Nasal strips are a popular and natural method to stop snoring, they work by bending to the flare of your nose. As the nasal strip sticks to your nose, it attempts to straighten to its normal form, pulling out your nostrils, and widening your airways to allow air to pass through easier. You can use nasal strips daily to prevent snoring or if you feel congested to help you breathe comfortably.
• Chin straps: Chin straps gently hold your mouth closed, encouraging you to breathe through your nose, reducing snoring, preventing a dry mouth and sore throat. There are many different types of anti-snoring chin straps. They are commonly made of a soft cloth fabric and easy to adjust so you can sleep comfortably and more oxygen can reach your lungs. For those with Obstructive Sleep Apnoea using a CPAP machine a CPAP chin strap can be worn to hold the users mouth closed if they use a nasal mask and breathe from their mouth.
• Anti-snoring pillows: Different anti-snoring pillows are designed to support you neck and head to improve your breathing and keep your airway open to reduce snoring. Studies of users found that using a anti-snoring pillow reduced their snoring within one night of use.

Oral appliances are a common anti-snoring solution, there are many different forms and types of the devices, including:

• Mouth guards and oral appliances known as Mandibular Advancement Devices (MADS): These are mouthpieces that are worn at night and hold the lower jaw in a slightly forward position to help keep the airway open. They fit inside your mouth and gently push your lower jaw forward to open your airway comfortably. Mandibular Advancement Devices are clinically proven anti-snoring devices and successful treatment for mild Obstructive Sleep Apnoea.
• Tongue Retainer Devices (TDRS): These small plastic oral devices go into your mouth to grip your tongue, holding it forward to prevent it from falling into the back of your throat, to prevent snoring. TRDS need to be fitted by a medical professional, which could be your doctor or dentist. The anti-snoring device must be rinsed with warm water before applied to your mouth, this makes the plastic more flexible and fit securely.

To prevent infection, bacteria and the smell of odours, these oral devices need to be cleaned daily with hot water. You can use denture-cleaning solution to help keep it clean. The devices are to be stored in a dry and cool environment in its protective container. Each type of oral appliance can last over a year when taken care of correctly.

You should not use any mouthwash that contains alcohol as it can dry out the plastic and damage your appliance.