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
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Yep, even the NHS say that there is some evidence that regular singing exercises may help people who snore!
For more info: www.singingforsnorers.com
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, www.healthy2u.co.uk
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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
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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, www.airsnore.com
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 www.scrubsuk.com and Boots.
13. Wear a 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 www.goodnightsnoring.com
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, www.beautynaturals.com
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!
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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.