ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Cure Snoring Now

Updated on May 11, 2011

You don't have to snore

'Simple' Snoring

In future articles we will deal with apnoea (when the snorer stops breathing for seconds at a time while they are asleep) and the ways in which this can be harmful to your health. Here we'll cover the basics of simple snoring and some of the things you can do about it.

Snoring is a widespread problem. There are an estimated 15 million snorers in Britain. Many of these sleep with a partner and/or have friends or family on the other side of a thin wall so, when we consider that some snorers can produce 100 decibels of noise - which is equivalent to sleeping next to a pneumatic drill on full power - it's easy to see that around half the population are not sleeping properly. Statistics indicate that this percentage is similar worldwide.

Not only does this have a serious impact on relationships, fatigue can have a disatrous effect on performance at work or behind the wheel of a car.

Men snore more than women, primarily because men tend to accumulate fat around the neck whereas women build it up around the hips and thighs. This changes after the menopause because, as women get older, like men, their muscle tone tends to diminish and they put on extra weight. By the age of 70 there is no difference between the numbers of male and female snorers.

So what can you do about it?

Fat around the throat reduces the size of the airway. So, losing weight would be a big step in the right direction.

Another simple remedy is to sleep on your side, rather than on your back. When you sleep on your back, your mouth tends to drop open and the jaw drops back, reducing the size of the airway.

You should also cut down on alcohol, which relaxes the muscles around the throat and allows them to 'sag' into the airway.

If none of this is working, you need first to identify what kind of snorer you are:

1. Is the problem with your nose?

The Test:

Press a finger against the side of your nose to shut one nostril. Close your mouth and breathe in through the open nostril. Does the nostril collapse (close)? If so, prop it open with a cotton bud and see if that makes it easier to breathe when you repeat the exercise. Try the other nostril.

If this is you, products which open the nasal passages should help: nasal strips, nose dilators, inhalers. You can get all of these from the chemist. Nasal blockage can be caused by allergies, so it might be worth investing in a hypo-allergenic pillow.

2. Are you a mouth breather?

The Test:

Try to make a snoring noise with your mouth open. Then again with your mouth closed. If you can only snore with your mouth open, you are probably a mouth breather.

If this is you, a device to keep your mouth closed at night should help. The Somni Snore Guard (about £35) is said to be good but I've never prescribed it for any of my patients - mainly because I have yet to come across anyone for whom mouth breathing is the primary cause of their snoring (the cause of gum problems yes, but snoring no).

3. Is the problem at the base of your tongue and the surrounding tissues?

This is, in my experience, by far the largest group.

Stick your tongue out as far as it will go and grip it gently between your teeth. Try to make a snoring noise. If you can't, or if the nosie is reduced, then you are probably in this category. This is most effectively treated by means of a mandibular advancement device which pulls your jaw forward and opens the airway during sleep. I've used many different designs over the years and, in my opinion, the Sleepwell is the best, which is why I prescribe it for 60% of cases.

Treatments have been developed that cause scaring of the soft palate, making it more rigid and less likely to flop across the airway. These works to a degree but your soft palate was designed to be flexible for a reason - to block off the windpipe during eating and prevent food going down 'the wrong way'. It is much better to improve the tone of the muscles through exercises. You can find a very cheap an effective product for doing that here - the Snore-No-More-Cure:

But what if none of this works? What if you have apnoea?

We'll cover the answers to those questions in the next article.

Tom Nolan is a dentist with over 30 years’ experience.

If you found this article useful, you should check out his book

Watch Your Mouth – An Owner’s Manual.

Also available as a download. This book is packed with practical advice and will tell you everything you need to know to keep your mouth healthy, trouble-free and beautiful for the rest of your life.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)