If you’ve ever been kept awake by a snoring sleep partner, then you’ll know exactly how disruptive this condition can be to a good night’s sleep.
Equally, if you are the snorer, you might be getting just as frustrated by a broken sleep that leaves you feeling tired and badly rested in the morning.
That’s why I asked three sleep experts for their top tips on how to stop snoring.
From the sleeping positions that reduce snoring to the best pillow type and height, this is their advice for reducing snoring and getting a better night’s sleep.
What is snoring
First up, what exactly is snoring, and why might we do it? ‘Snoring can be a natural process,’ explains Hannah Shore, head of sleep science at sleep retailer Mattress Online. ‘It’s caused when the muscles relax in the upper airway, just like the rest of our muscles relax whilst we are asleep.'
'The snoring is the sound of air being forced through this smaller, relaxed gap,’ says Hannah
However, natural or not, if your snoring is loud enough to wake either yourself or your sleep partner, it’s something you might prefer to avoid, and, luckily, our experts say there are some easy ways to do so.
How to stop snoring
1. Consider your sleeping position
First up when it comes to preventing snoring, consider your sleeping position.
‘For many people, sleeping on their side is one of the most effective ways to help reduce snoring,’ explains Sammy Margo, Chartered Physiotherapist and sleep expert at sleep retailer Dreams.
‘When you sleep on your back, gravity may cause the tongue and soft tissues in the throat to fall backwards, partially blocking the airway, which may increase the likelihood of snoring.’
In contrast, ‘side sleeping helps keep the airways more open,’ says Sammy, ‘making it particularly beneficial for those who experience mild snoring or disrupted sleep.’
‘When you lie on your back, gravity pulls the tongue and soft tissues backwards, narrowing the airway and causing the vibrations we hear as snoring,’ agrees Dave Gibson, sleep expert, Registered Osteopath, and founder of The Sleep Site.
‘As a result, many people find that their snoring is noticeably worse on their back and improves once they train themselves to stay on their side,’ shares Dave.
Although that does raise another question. It’s all very well saying ‘sleep on your side’, but our preferred sleeping position easily becomes ingrained.
If you’re a back sleeper who is struggling with snoring, how do our experts advise making the switch from back to side sleeping?
2. Sort your pillow setup
As Ideal Home’s Sleep Editor, I know just how important choosing the right pillow is. The type of pillow we sleep on also has a significant effect on how comfortable we find various sleeping positions.
If your pillow is too low, you won’t find lying on your side that comfortable, so you’re much more likely to return to back sleeping. Therefore, investing in one of the best pillows for side sleepers can be crucial to this anti-snoring advice working.
‘With side sleeping being the ideal position to reduce snoring, the aim for any pillow setup is to support you in this position throughout the night,’ agrees Dave.
‘For side sleeping, a medium-to-high loft pillow that fills the gap between the shoulder and head works well. This prevents the head from tilting back or the chin tucking into the chest, both of which can restrict airflow,’ Dave advises.
‘Some people find that a slight elevation helps if nasal congestion contributes to their snoring,’ adds Dave, ‘but it should not be too high. The goal for the overall pillow setup should be comfort as well as reduced noise, without forcing the neck into an unnatural position.’
‘The right pillow can make a significant difference when it comes to reducing snoring,’ agrees Sammy. ‘The aim is to keep your head, neck and spine properly aligned while helping to maintain an open airway throughout the night.’
I’ve included three of my tried-and-tested top pillows for side sleeping below.
If you're transitioning to sleeping on your side, it's important to find a pillow the right height to keep your head, neck, and spine aligned. This can be easier said than done, as we all have different shoulder widths and mattress tensions. Levitex's Sleep Posture pillow is available in four heights, which makes it *much* easier to find the exact right fit for you.
My Levitex Sleep Posture Pillow review has more detail.
This pillow is available in two heights, so there isn't as much choice as in the Levitex range. However, it is *the* most comfortable side sleeping pillow I've tested. Most side-sleeping pillows are very firm, whereas this pillow is made from latex, which gives it some 'give' and bounce, which I loved.
My Woolroom Natural Latex Washable Wool Pillow review explains more.
Panda's memory foam pillow is a great value buy that offers comfortable side sleeping at a more affordable price. It only comes in one height option, but its rectangular design fits the gap between the ear and the mattress well, so if it suits your body frame, it could be a great option. Like my other three choices, it also comes with a sleep trial so you can test it out before you commit to keeping it.
Find the full lowdown in my Panda Memory Foam Pillow review.
3. Invest in a body pillow
Our sleep experts also point out that it’s not only the pillow under your head that can help with snoring. You might also want to consider using a body pillow.
‘Body pillows can be a useful option for people looking to reduce snoring, especially if they find it difficult to stay on their side throughout the night,’ says Sammy. ‘They make side sleeping more comfortable and may help you stay in that position for longer, reducing the chances of rolling onto your back or front while you sleep.’
‘Body pillows are particularly useful for people who start the night on their side but tend to roll onto their back, or front, as they sleep,’ agrees Dave.
‘If you tend to roll onto your back, you would position the pillow behind you to stop yourself from falling backwards. If you want to prevent rolling forward, you could hug the body pillow and place part of it between your knees.’
‘Body pillows don’t directly stop snoring, but because they help you maintain a side-sleeping position throughout the night, they can reduce snoring in people whose symptoms are typically worse when lying on their back,’ summarises Dave.
I find the 'banana' shape of this Simba body pillow really useful to 'hug' when side sleeping, as it prevents me from rolling onto my front during the night.
Although, if you're a hot sleeper like me, this wool-filled body pillow is much cooler to sleep next to. I can also tuck it behind me to stop me from rolling onto my back.
A cheaper alternative is this Silentnight option. It's softer, which means it offers a little less support, but it's another useful option to use behind your body to prevent rolling onto your back.
All this said, although changing your sleeping position can definitely help to prevent snoring – as can choosing the right pillows to support you in that process – our experts make sure to point out this isn’t the only fix that may be needed.
As well as considering your sleep setup, ‘you need to find out what is *causing* your snoring,’ says Hannah. That’s because not all snoring is the same.
Hannah offers the following ‘cheatsheet’ to help you dig into the nitty-gritty of what’s keeping you (or your partner) awake at night.
Common causes of snoring
- Do you only snore on your back? 'If so, some of the pillows discussed previously may help,' says Hannah.
- Do you only snore after alcohol? 'This is due to the relaxation effect alcohol has on our muscles,' explains Hannah. 'Alcohol relaxes the upper airway muscles more than normal, reducing the space for free-flowing air. You may find that reducing the amount of alcohol you drink improves your snoring.'
- Do you only snore in the summer months? 'This could be allergies causing inflammation in the upper airway and reducing the space further than normal,'' advises Hannah. 'Try antihistamines or anti-inflammatory remedies.'
- Are you overweight? 'Sometimes, when we gain a little extra weight, it can sit around our necks and (weirdly) our tongues,' says Hannah. 'This can reduce the space in the upper airway when we sleep. You might find that losing a little weight can improve your snoring.'
- Is your snoring loud and irregular? Do you have long pauses? 'If so, this could be a sign of Obstructive Sleep Apnoea (OSA), and you may want to go seek medical help for your snoring,' warns Hannah.
‘If your snoring is loud or frequent, or is associated with pauses in breathing, choking or gasping during sleep, morning headaches, or excessive daytime sleepiness, it is worth speaking to your GP about an assessment for obstructive sleep apnoea,’ agrees Dave. 'This common sleep disorder is associated with increased cardiovascular risk if left untreated.’
So, before elbowing your partner in the side because they’re snoring for the umpteenth time this week, or deciding on a sleep divorce and shutting the door on the noise, encourage the snorer in your life to seek a GP appointment, just in case.
If the doctor offers a clean bill of health, adopting the sleep setup changes our experts advise can make a big difference to snoring.
Invest in a pillow the right height for comfortable side sleeping, along with a body pillow – or simply a spare pillow that can be tucked between the knees, wedged behind the back, or hugged at the front to prevent rolling onto the back – and you’re well on your way to stopping the snoring and creating a more peaceful night's sleep for all involved.
