How to stop snoring: The six simple hacks to try

A huge 41.5 percent of the UK adult population snore, which accounts to about 15 million snorers in the UK. Snoring often affects your bed partner more than you, so it’s important to fix the problem as soon as you can. Express.co.uk chatted to Mattress Next Day CEO and sleep expert Martin Seeley, and Kiera Pritchard and Narwan Amini from Eachnight.com to find out the six ways to stop snoring.

How to stop snoring

Sleep on your side

Sleeping on your side instead of your back can prevent snoring.

Kiera explained: “Back sleeping can often lead to worsened snoring and obstructive sleep apnea.

“Your jaw, tongue, and other soft tissues collapse in your throat when you lie on your back.

“The collapsed soft tissue narrows your airway and makes breathing more difficult, thus resulting in snoring.

“Stomach sleeping can also reduce snoring and sleep apnea, however, it can obstruct breathing in other ways.

“Those who sleep on their stomach often misalign their cervical spine due to having to twist their necks to the side to breathe.”

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Diet

Pay attention to the time you eat and what you’re eating, as these things can cause or contribute to snoring.

Narwan recommends eating lighter and healthier before bed, and not directly before bedtime too.

The sleep expert said: “If your stomach is too full at night your diaphragm may not have enough room to expand while breathing, disrupting sleep.

“Steer clear of dairy products which increase congestion, and stick to high-protein foods at dinner time such as salmon, tuna and turkey which will combat mucus production and help prevent snoring.”

Bedtime

Make sure you’re going to bed at the same time every night, if possible.

Narwan said: “People tend to snore louder and more frequently when they’re sleep-deprived.

“To prevent exhaustion, improve your sleep hygiene habits by following a consistent bedtime schedule, avoiding screens before bed (screens cast blue light which keeps your brain awake), and eating light, healthy dinners before bed.”