Snoring can affect anyone at any age. However there are many reasons why people snore with some more prone to snoring than others.

Common reasons for snoring include age, with around 40 percent of those in middle age frequently snoring. Other factors include weight, alcohol consumption, smoking habits, side effects of medication, as well as the position you sleep and various medical conditions.



Snoring occurs when the soft tissue inside the mouth and nose relax, restricting the airways so that air can’t flow through freely. As the snorer breathes, the air pushes against the soft palate in the narrowed airways making them vibrate and causing the familiar snoring noise.

Often the snorer isn’t aware they’re snoring and sharing a bed with a snoring partner can mean countless interrupted nights. If snoring is taking a toll on your sleep, there are several remedies that may be worth trying out. Depending on the reason behind the snoring, it is often simply a matter or trial and error to find what works best for the snorer in your home.

Step 1:
Test for snoring type.

Understanding what type of snorer you are can make it easier to find a practical solution. Nose-based: Look into a mirror and press one nostril closed with your finger. If the other nostril collapses when you breathe, see if you can breathe when holding the nostril open. If so, you may be a nose-based snorer. Tongue-based: Stick your tongue out and grip it between your teeth, the try to make a snoring noise. If it’s difficult, then your tongue may be the problem. Mouth-based: If you can make a snoring noise with your mouth open but not when it’s closed, then you are probably a mouth-based snorer. You may find you fit into more than one of these categories.

Step 2:
No alcohol before bed. 

Drinking alcohol too soon before going to bed causes the muscles to relax more than they normally would. Try to abstain from drinking any alcohol for at least four hours before going to bed and record whether this has any effect on snoring.

Step 3:
Quit smoking. 

Smokers are four times more likely to snore than non-smokers. Cigarette smoke irritates the nasal passages, and constrict the airways, thereby making it more difficult to breathe freely.

Step 4:
Change position. 

Sleeping on your back is a common cause of snoring. Lying in this position allows gravity to pull the soft tissues of the pharynx down towards the tonsils, squashing the airway, leading to snoring. Sleeping on your side can to a large extent, prevent this happening.

A tip for those who continually return to the back sleeping position is to either put a tennis or golf ball under the sheet. This makes it too uncomfortable when they roll over in the night, instinctively making them turn on to their side again. Alternatively you could sew a marble into the back of their pyjamas.

Step 5: 
Lose weight.

Those who are obese are three times more likely to snore. Excess fatty tissue around the neck and throat area can put extra pressure on the airways, preventing air flowing freely through. Losing enough weight can release this pressure and reduce snoring.

Things Needed. 

• Healthy eating 
• Antihistamines or nasal spray (for allergy-based snoring) 
• Nasal strips for nose-based snoring 
• Snorepin for nose-based snoring 
• Chin straps (keeps mouth closed) for mouth-based 
• Mouth guard (holds jaw forward) for tongue and mouth-based snorers 
• Pillows (memory foam can work well) 

Tips & Warnings: 

• Snoring may be a temporary problem, for instance if you have a cold or hayfever; 
• Like alcohol, certain medications can cause the throat muscles to relax more than usual, leading to snoring; 
• Some people naturally have narrower air passages and this can be hereditary; 
• Nasal steroids can be useful for congestion. 

More advice from:
British Snoring
Helpguide