Woman blocking ears with hands while man snoring on bed
Sleep Tips

How to Stop Snoring Guide

Are you having trouble sleeping because of your partner’s snoring? Or maybe you’re the one who keeps everyone up with your snoring? Don’t worry, you’re not alone.

Snoring issues affect millions of people all around the world, and it can be a real nuisance. If you or your partner want to sleep peacefully and eliminate snoring, here are 4 tips and tricks we recommend.

  1. Change your pillow – A latex or memory foam pillow might make the difference
  2. Adjust your sleep position – Not just a simple solution
  3. Consider your health – Losing weight might see a reduction in snoring
  4. Stay well hydrated – Hydration is key to a good night’s sleep

While it might seem self-explanatory, changing your sleeping position is one of the most effective ways to prevent snoring. Sleeping on your back can cause your throat muscles to relax and obstruct your airway, which leads to snoring. Try turning on your side instead which will reduce the compression of your airways. You can also elevate your head by using an anti-snoring pillow. These pillows are designed to keep your head and neck in a position that prevents snoring. The most effective pillows for snoring are made of memory foam or latex and have a firm, supportive design.

Another way to avoid snoring is to maintain a healthy weight. Extra weight around your neck can put pressure on your airway and cause snoring. So, it’s essential to maintain a healthy diet and exercise regularly in order to prevent noisy nights of rumbling and grumbling from yourself or your partner. Additionally, it is recommended that you avoid consuming alcohol and smoking close to bedtime. In both cases, these substances relax your throat muscles and contribute to snoring.

If you’re a chronic snorer, you may have a medical condition called sleep apnea. Sleep apnea is a serious sleep disorder that can cause your breathing to stop and start repeatedly throughout the night. If you suspect that you have sleep apnea, we recommend you consult your doctor for proper diagnosis and treatment.

There are a few tools on the market to also help you stop snoring such as a nasal dilator or a neti pot. Both are used to help clear your nasal passages and make breathing easier.

Change your Pillow


Have you considered an anti-snoring pillow? These pillows are specially designed to make a positive difference in the quality of your sleep.

So what’s so great about anti-snoring pillows, you ask? Well, for starters, they’re designed to keep your head and neck in a position that promotes healthy breathing and reduces snoring. Most pillow brands make their anti-snoring designs with firm foam or adjustable inflatable inserts, which help keep your airway open and prevent your throat muscles from relaxing too much. This means you’ll be able to breathe easier and sleep better without disturbing your partner.

One of the best things about anti-snoring pillows is that they’re a non-invasive solution to snoring issues. They don’t require any kind of surgery or medication, which means they’re safe and easy to use. All you have to do is switch from your standard pillow to an anti-snoring pillow and you’ll start seeing results.

Now, you may be wondering why you should choose a Sleepyhead anti-snoring pillow over a standard feather pillow. Well, for one thing, our pillows are made with high-quality materials and are designed with your comfort in mind. They’re made with memory foam or latex, which helps support your head and neck and keeps your spine aligned. This means you’ll wake up feeling more refreshed and less achy. Check out our pillow range here: https://www.sleepyhead.co.nz/bedding/pillows

In particular, our Contour Ventilated Memory Foam Pillow is specifically designed with snorers in mind. Compared to a standard feather or down pillow, the foam inside the pillow case has an S-shaped core that comforts your head and neck while you sleep. It also provides enough support to stop you from tossing and turning all night. The contour style will keep your airway open and prevent your throat muscles from relaxing too much.

Adjust Sleep Position


While it may seem too obvious to be a cure, adjusting your sleeping position may reduce your snoring or even eliminate it altogether.

When you sleep on your back, your tongue and soft palate can collapse onto the back of your throat, which can obstruct your airway and cause you to snore. Sleeping on your side, however, can help keep your airway open and reduce snoring. But what if you’re a die-hard back sleeper? Well, there’s good news for you too. Motion Comfort adjustable bases can help lift your head up and keep your airway open, which can reduce snoring. These bases can be pricey, but they offer a ton of benefits beyond snoring reduction. These benefits include helping with the reduction of acid reflux and relieving back pain and pressure.

If you’re not ready to splurge on an adjustable base just yet, there are more affordable options out there too. You can try propping up your head with a few extra pillows or even using a wedge pillow to keep your head and neck elevated. Just make sure you’re comfortable and not straining any part of your body while sleeping.

Consider your Health


When it comes to getting proper quality sleep, your weight plays a bigger role than you might think. Being heavier can seriously impact your sleep quality, and even make you more likely to snore. When you carry around extra weight, it can put pressure on your airways and cause them to become partially blocked. This can make it more difficult to breathe while you’re sleeping, which can lead to snoring or even sleep apnea.

Poor sleep quality can have serious consequences. Not only can it leave you feeling groggy and unrefreshed in the morning, but it can also increase your risk of developing a whole host of health problems, from diabetes to sleep apnea to heart disease. It can even affect your mental health, making you more likely to experience depression and anxiety if you sleep poorly on a consistent basis.

The good news is, losing even a little bit of weight can make a big difference when it comes to your sleep. A study published in the American Journal of Respiratory and Critical Care Medicine found that a group of individuals who exercise for 150 minutes per week saw a significant reduction in snoring frequency compared to those who did not exercise. Additionally, studies have proven that people who are overweight or obese and lose just 5-10% of their body weight can experience significant improvements in their sleep quality. Plus, they’re less likely to snore and more likely to feel well-rested in the morning. 

Consequently, if you are having trouble sleeping and know you need to lose a few pounds, it might be time to begin working towards your weight loss goals. Whether it’s through diet, exercise, or a combination of both, shedding some extra weight can help eliminate snoring and most importantly get the restful, rejuvenating sleep you deserve.

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