It's National Stop Snoring Day on April 20, so here are some ideas, both sensible and daft, to help you, and anyone close by, get a better night’s sleep!


1. The Tennis ball technique

The theory is that snoring is worse when the you sleep on your back, so by sewing a tennis ball into the back of your PJ’s or sleep t-shirt, you’ll be forced to sleep on your side instead.

2. Throat sprays

Used just before going to bed, the spray coats the back of your throat so the tissues there vibrate less – so you snore less.
Try: Nytol Anti-Snoring Throat Spray 50ml, £1.69; Boots Re: Balance Snoring Throat Spray, £14.99

3. Horseradish

This old wives tales says to eat a teaspoon of horseradish before you go to bed, to clear the nasal passages and stop you from snoring. Hot stuff!

4. Singing lessons

image of woman sitting on a bed singing


Yep, even the NHS say that there is some evidence that regular singing exercises may help people who snore!
For more info:

5. Lozenges

Rather like a spray, these work by gradually impregnating the flexible tissue in the throat to help prevent snoring. Simply suck one tablet slowly, while you’re lying down, an hour before betime.
Try:  Solusnore lozenges, £9.95,

6. Gargle with garlic

It’s said that you can cure snoring by gargling with garlic crushed in boiled water, mixed well for a few minutes, then drunk once cooled down. Not so great for your love life though!

7. Chin strap

Rather like wearing a muzzle, this huge sticking plaster keeps your mouth closed so you have to breathe through the nose. Ok if you don’t mind the claustrophobic feel of the thing, oh yes, and your partner laughing at you!
Try: Snore Calm Chin-Up strips, pack of 30, £19.50, Amazon.

8. …or there’s Gaffer tape

image of man with gaffer tape over mouth


This is the DIY version of a chin strap….worth trying before you pay nearly £20 for a pack of chin straps!

9. …or suck a dummy

Hey babe, it’ll also help to keep your mouth closed (and who ever heard a baby snore?)

10. Mouth Guard

A plastic device that looks similar to a gum shield worn b a rugby player! It fits inside your mouth to block the flow of air, forcing you to breathe through your nose. On the down side, it could make you gag, and stop you from sleeping at all. Still, at least if you’re awake you won’t be snoring!
Try: AirSnore, from £29.95,

11. New pillows

High pillows work by supporting the head and neck so the throat is less constricted. It means sleeping more or less sitting up – which may well stop your snoring, but could give you backache instead!
Try: Slumberdown’s Anti-Snore Pillow, £6, Tesco

12. Nasal spray

This works by lubricating and softening the nasal passages so breathing is easier. Not to be sniffed at…oh yes it is!
Try: Asonor, £9.99 from and Boots.

13. Wear a ringimage of anti snoring ring

Not just any old ring. This one is worn on your little finger and has two acu-pressure points that work, it says, to free up your nasal breathing passages and your natural bio-rhythms.

Try: Good Night Anti-Snoring Ring, £29.99, from  Boots, or online at

14. Nasal strips

These small pieces of self-adhesive tape look like sticking plasters, and work by pulling your nostrils apart. On the plus side, you’ll look just like a professional footballer!

Try: Superdrug Nasal Strips Small/Medium x10, £3.99; Boots Pharmaceuticals Snoring Nasal Strips, 20 strips, £8.99

15. Nasal dilator

This plastic or metal device looks a bit like a nose ring, and is shoved into your nostrils to keep them apart while you’re asleep…not pretty, and potentially very irritating!

Try: Snoring Relief Nasal Dilators, Pack of 30, £10,

16. Toothpaste

Why not try Prince Charles’ snoring remedy by placing some toothpaste under each nostril at night? How does it work? No, we have no idea either!

17. Give it up….

Snoring is worse if you’re overweight, smoke or drink too much so it could be worth making some lifestyle changes. But all is not lost, as it’s only recommeded that you stop drinking four hours before bed… so could be that you just start going to bed a little later!

And if all else fails…

For the one who sleep next to the snorer ….get ear protectors, and the occasional sharp dig in the ribs usually offers some respite!

image of couple in bed- one snoring, one wearing ear protectors


Did you know….

– Up to 40 per cent of middle-aged men, and up to 28 per cent of middle-aged women snore!

– That’s 15 million snorers in the UK – nearly a third of all adults -10.5 million men and 4.5 million women.

– Snoring sounds range from 50 to 100 decibels – the equivalent of a pneumatic drill.

– Snoring is a condition that cannot be cured but can be controlled.

– Snoring can be hereditary – nearly 70 per cent of snorers have a family history of the problem.

– Partners of snorers report that they can have just 3-5 hours of sleep per night.

– Over 30 per cent of snorers and their partners say it has an impact on their relationship – 75 per cent regularly spend the night in separate rooms.