Simple Strategies for Preventing Snoring

pillowSnoring is not just a joke to be a laughed at. For one, it can be a sign of sleep apnoea, a medical condition wherein there is cessation of breathing and reduction of ventilation during sleep. Snoring can affect the quality and quantity of your sleep making you drowsy during the daytime and incapable of performing your usual daily activities.

An article from has offered some tips on how to prevent snoring.

  • Raise the head of your bed. Simply raise the head of your bed by putting a couple of thick books under head sides of your bed. Alternatively you can place several flat boards under the legs at the top end of the bed. Elevating the head of the bed by three to four inches really helps to make your breathing easy.

  • Sleep on your side. Often people tend to snore when lying on their back. Change this habit and try to sleep on your side.

  • Unblock your nose. Try to keep your nasal passages clean and clear.

  • Lose weight. Reducing weight helps to reduce fatty tissue in the back of the throat.  

  • Prop yourself up. Buy a few extra pillows and prop yourself up in bed, rather than lying flat on your back. Sleep on your side with your arms wrapped around pillows.

  • Watch what you eat and drink. Do not eat heavy meals or drink alcoholic beverages within 3 hours of going to bed. Avoid high fat milk products before sleep as they cause mucous to build up in the throat which leads to snoring.

  • Avoid any sleeping pills or tranquillizers.

  • Sleeping pills or tranquilizers relax your muscles completely which increases the chances of snoring.

  • Give up smoking. Tobacco smoke irritates mucous membranes and your throat swells making the airway narrow.

  • Try Singing. Singing helps to increase muscle control in the throat and soft palate, and significantly aids in reducing snoring caused by lax muscles.

  • Deal with allergies. To relieve yourself from nasal problems change bed sheets and pillowcases often.

  • Deal with dry air. Invest in a humidifier or steam vaporizer and keep it in the bedroom.

  • Breathe steam. Before going to bed make a habit of steaming. Fill a bowl with hot water, drape a towel over your head, bend over the bowl and breathe deeply through your nose for few minutes.

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Somnowell Inventor - Visiting Professor Simon Ash FDS MSc MOrth BDS

Prof. Ash is the inventor of the highly successful SOMNOWELL Chrome device for snoring and sleep apnoea.

The Somnowell Chrome is made to exacting standards in the Somnowell laboratory under the supervision of Visiting Professor Simon Ash. Prof. Ash and his master technicians create each Somnowell Chrome device using their wealth of experience and expertise.

Prof. Ash works at the forefront of his profession. He is a Consultant and Specialist Orthodontist with over 30 years clinical experience, with a special interest in sleep related breathing disorders, TMJD, and bruxism. He currently works in Harley Street London and two private hospitals in London as part of a multi-disciplinary team managing snoring and sleep apnoea, and is Visiting Professor of Orthodontics at the BPP University.