How to stop snoring

It is estimated that one in four people in England snore. Everyone can be affected, even children, but more men suffer than women.

What is snoring?

Snoring is caused by the vibration of the soft palette and tissue in the mouth or nose.  When you sleep your airways relax and this affects the air entering your airways and causes it to vibrate, creating a (sometimes) loud sound. Chronic snoring causes a disturbed sleep pattern resulting in sleepiness throughout the day, reduced focus and cognitive function, as well as a number of serious health conditions.

Can you cure it?

There is no known cure for snoring. However there are a number of things you can do to reduce periods of snoring during the night. Allowing you and your bed partner the chance of a peaceful night’s sleep.

Our tips for how to stop snoring-

Reduce your weight

Having a large neck circumference, or being overweight can mean that fat pushes down, restricting your airways. Losing weight will reduce the pressure on your airway and make a significant reduction to your snoring.

Drink moderately at night

Alcohol relaxes the muscles in your airways, causing them to collapse even more than normal and therefore worsens snoring.  Aim to stop drinking around 4 hours before you head to bed.

Quit smoking

Apart from the obvious health concerns, smoking inflames your nasal cavities, causing them to vibrate more and worsens snoring. Quitting smoking will improve your overall health, as well as reducing your snoring.

Change positions

It’s certainly not ‘an old wives’ tale’ that sleeping on your back causes snoring. It’s true! YOur tongue can roll back and restrict your airways. If you find that you sleep on your back and regularly snore, change position.

Check temperature and allergies

A bedroom that is too warm, or full of dust and other allergens will cause inflammation of the nasal cavities. Keep your sleep area cool and allergy free so you don’t feel to stuffy.

Keep your airways open

The nasal dilator from Breathing Relief™ comfortably opens your airways, stopping them from collapsing and causing snoring. Drug free and simple to use, it is an effective device to combat snoring.

We hope our guide on how to stop snoring provides you with the right tools for the perfect night’s sleep.



Wendy, a terrible snorer, would constantly wake up during the night to her own snores which sounded like a foghorn. Being overweight was not helping her snoring situation but she enjoyed her food too much to diet. She was extremely self-conscious when guests were visiting, so much so that she would make sure she went to sleep hours after her guests! Even her daughter was being kept awake by her snores from another room!

Embarrassed, she turned to breathing strips and a gum shield, but with no success. She would still
wake herself up several times a night. So she tried cutting back on alcohol and using sleeping pills,
but still there was no difference.
One day she came across an article about a woman with a similar snoring problem. The woman had
used Breathing Relief’s nasal dilator, which Wendy had not heard of before. Since it was different to
all of the strips and sprays she had tried before she decided to give it a go.
She ordered online from the website and the first night it arrived she jiggled it into her nose and
went to sleep. The device kept her nasal passages open during the night and the next day she awoke
feeling refreshed for the first times in years. Even her daughter could sleep more soundly! It is now permanently a part of her bedtime routine and she feels like a whole new person.