Sleep and Snoring

Snoring happens when you’re unable to move air freely through your nose and throat during sleep, which then causes the surrounding tissues to vibrate and produce that familiar ‘snoring sound’.
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2 in 5 sleepers across the UK said that their sleep is disturbed by snoring.

Ipsos 2022

The common causes

Smoking

Smoking

Smoking can irritate the mucous membranes in the airways causing them to become inflamed and so restricting airflow through your airways. This can result in increased vibrations as the air moves through, which produces the sound of snoring.

Alcohol consumption

Alcohol consumption

When you drink alcohol, especially before bedtime, your snoring can become louder and more pronounced. Your muscles relax, which narrows your airways and makes it difficult for air to pass through. Alcohol can also irritate and dry out your throat, which makes the tissues more likely to swell.

Being overweight

Being overweight

The excess weight carried around your neck or throat (fatty tissue) and poor muscle tone can contribute to snoring, as your airways are compressed.

Age and gender

Age and gender

According to ENT UK, men are three times more likely to snore than women. Bupa suggests that snoring is found to be most common in sleepers over the age of 60, affecting 30% of men and 20% of women under the age of 60, increasing to 60% of men and 40% of women, over the age of 60.

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ENT UK Bupa

Sleeping on your back

Sleeping on your back

Sleeping on your back can cause your throat to relax, which can result in blocked airways. So if you’re a back sleeper and looking for ways to prevent snoring, then you might need to switch up your sleeping position.

Nasal congestion

Nasal congestion

A stuffy nose, sinus infection, allergies, nasal polyps and a deviated septum can all cause snoring. Blocked airways caused by nasal congestion can make inhalation difficult and create a vacuum in the throat.

Smoking

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Smoking

Smoking can irritate the mucous membranes in the airways causing them to become inflamed and so restricting airflow through your airways. This can result in increased vibrations as the air moves through, which produces the sound of snoring.

Alcohol consumption

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Alcohol consumption

When you drink alcohol, especially before bedtime, your snoring can become louder and more pronounced. Your muscles relax, which narrows your airways and makes it difficult for air to pass through. Alcohol can also irritate and dry out your throat, which makes the tissues more likely to swell.

Being overweight

Click for more

Being overweight

The excess weight carried around your neck or throat (fatty tissue) and poor muscle tone can contribute to snoring, as your airways are compressed.

Age and gender

Click for more

Age and gender

According to ENT UK, men are three times more likely to snore than women. Bupa suggests that snoring is found to be most common in sleepers over the age of 60, affecting 30% of men and 20% of women under the age of 60, increasing to 60% of men and 40% of women, over the age of 60.

Read more
ENT UK Bupa

Sleeping on your back

Click for more

Sleeping on your back

Sleeping on your back can cause your throat to relax, which can result in blocked airways. So if you’re a back sleeper and looking for ways to prevent snoring, then you might need to switch up your sleeping position.

Nasal congestion

Click for more

Nasal congestion

A stuffy nose, sinus infection, allergies, nasal polyps and a deviated septum can all cause snoring. Blocked airways caused by nasal congestion can make inhalation difficult and create a vacuum in the throat.

Difference between snoring and sleep apnoea

Light to frequent snoring:

Snoring is common with almost half of all adults snoring at least occasionally. If you or your partner snores, although it can be disruptive it’s not typically seen as a health concern if mild.

Sleep apnoea related snoring:

Snoring that is loud and erratic can be a sign of an underlying health condition called sleep apnoea or obstructive sleep apnoea (OSA). Sleep apnoea causes your airways to become temporarily blocked when sleeping, which results in repeated lapses in breath that can often sound as though the sleeper is choking, snorting or gasping, due to the disrupted balance of oxygen and carbon dioxide.

Other signs of sleep apnoea include fatigue during the day and falling asleep at inappropriate times, such as during conversations and meals. Please consult your doctor, if you or your partner have concerns and are experiencing these signs.

Snoring solutions

If you’ve been trying to stop your snoring with no luck, don’t give up hope! Explore a combination of lifestyle changes and sleep solutions, following our recommendations below.

Maintain a healthy weight

Limit alcohol consumption

Sleep on an Anti-Snore Pillow

Try out our Anti-Snore Pillow, proven by the British Sleep Apnoea Association to reduce snoring frequency and volume by approximately 60%. The pillow features a s-shaped foam core to support the head and neck, opening the airways for improved breathing.

Use an Anti-Snore Mouth Guard

You can also try our Anti-Snore Mouth Guard, which helps hold your tongue or jaw in a stable position so that it can’t block your airway while you sleep. It’s lightweight and can be customised for the perfect fit. The durable outer layer also protects against teeth grinding and general wear and tear.

Switch up your sleeping position

Lying on your side has been proven to reduce snoring, particularly if your snoring is not severe. If you’re a natural back sleeper you may need some assistance with learning to sleep on your side without tossing and turning, try our Anti-Snore Pillow, Ultimate Side Sleeper Pillow or Body Pillow, which promote side sleeping.

Elevate your upper body

Elevating your upper body may ease breathing and encourage your tongue and jaw to move forward, you can try using our Acid Reflux Wedge Pillow for elevation.

Reduce nasal congestion

Eliminating allergies or other sources of nasal congestion can combat snoring. If you have a stuffy nose, rinse your sinuses before bed. If you have allergies, you can try anti-allergy bedding to eradicate dust mites and allergens from your sleeping environment. Our Anti-Snore Pillow is also hypoallergenic. Dry air can also irritate your nose and throat and so having a humidifier in the bedroom may help.

Don’t let snoring ruin your relationship

If you’re the one being kept awake at night, whilst your partner sleeps undisturbed next to you, it’s easy to become irritated and resentful. And, if you’re the one snoring you may often feel guilty, embarrassed or become annoyed with frequent discussions about your snoring.

Make it a priority to find a snoring solution, so you can both sleep peacefully and undisturbed. You can both monitor a snoring pattern with help from a sleep diary or app to pinpoint the reasons why you or your partner snores and the culprit(s) making it worse. If you’re sleeping alone, you can record yourself at night.

If your snoring is having a detrimental impact on your life and relationships you should consult your GP.

Anti-Snore Pillow

OUT OF STOCK: Click here if you would like to be notified when back in-stock

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Add to cart
£27.99
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FEATURES

Proven to reduce snoring frequency and volume by approximately 60% (British Apnoea Association)

S-shaped foam core supports the head and neck, opening the airways for improved breathing

Supports alignment of your neck, shoulders and spine

Offers long-lasting comfort

Made from breathable, hypoallergenic materials for a fresher night’s sleep

Firmness: medium

Made in the UK

£27.99
Reviews

FEATURES

Proven to reduce snoring frequency and volume by approximately 60% (British Apnoea Association)

S-shaped foam core supports the head and neck, opening the airways for improved breathing

Supports alignment of your neck, shoulders and spine

Offers long-lasting comfort

Made from breathable, hypoallergenic materials for a fresher night’s sleep

Firmness: medium

Made in the UK

OUT OF STOCK: Click here if you would like to be notified when back in-stock

Qty:
Add to cart

Super fast
delivery

Klarna
available

14 night
sleep trial

2 year
guarantee

Breathable cover

Encased in a super soft polycotton cover, which is hypoallergenic to ensure you have a refreshing, restful night’s sleep, protected from bacteria and dust mites.

Bouncy hollowfibre filling

The foam core is surrounded by plush hollowfibre filling for long-lasting, superior comfort.

S-shaped memory foam core

The ergonomic foam core has been designed in s-shape to support your head and neck, opening the airways for improved breathing.

For the best chances of reducing your snoring

Anti-Snore bundle

£35.99
Reviews

Includes: 

  • Anti-Snore Pillow 
  • Anti-Snore Mouth Guard

OUT OF STOCK: Click here if you would like to be notified when back in-stock

Qty:
Add to cart

Many happy sleepers call it a marriage saviour!

Ann W

If you have any acid reflux problems give this pillow a try it works for me. I do put a soft feather pillow on top.

Lisa C

Helped with the acid reflux at night , I put mine under the mattress which prevented back ache . Still getting used to it but is working so far , I should have brought years ago.

Caroline T

I’ve been suffering with Acid Reflux for a few years now. My GP suggested a Acid Reflux Pillow. This pillow has helped a great deal and I even took it away with me on holiday. I use my own pillow on top as I find it’s a bit hard without, but that’s my choice. I certainly recommend to anyone suffering with Acid Reflux.

Angela B

This pillow was longer and not quite so high as my old one which felt a bit strange to start but only took a few nights to get used to and my reflux has been so much better at night and I don’t seem to get such a stiff neck!

Cara M

I have a variety of gut issues including a hiatus hernia and so far this pillow has helped relieve some symptoms. It's comfortable enough and doesn't feel like a huge incline which is nice.

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