How to stop snoring.

First, rule out sleep apnoea

If your snoring is loud, or someone has noticed you stop breathing or gasp in your sleep, or you wake up tired, have your sleep checked before you treat the snoring.

Snoring can be a sign of obstructive sleep apnoea, and treating only the noise can hide it. The signs of sleep apnoea · The home sleep study

Things you can try

Sleep on your side

On your back, your tongue and soft palate fall back towards your throat. Many people snore less on their side.

Go easy on alcohol in the evening

Alcohol relaxes the muscles in your throat. Leaving a few hours between your last drink and bed can help, and the same goes for sedatives; talk to your GP before changing any medicine.

Clear your nose

A blocked nose pushes you to breathe through your mouth. Treating hay fever or a stuffy nose can help. Some people's nostrils narrow as they breathe in at night, and nasal cones or strips hold them open.

A healthy weight

Extra weight around the neck narrows the airway. Losing some often reduces snoring.

Oral appliances

A mandibular advancement splint (MAS) is a custom mouthguard-like appliance that holds your lower jaw a little forward while you sleep, which keeps more room in your airway. It's made by a dentist to fit your teeth.

We design three: the Aer Dorsal, the AerStrap and the AerLinx. Your sleep report shows whether one is likely to suit you, and an Aer Centre dentist can make and fit it.

Some people also use the Snore Attack Shield, which sits in front of the teeth and helps keep the mouth closed and the tongue in place, so you breathe through your nose.

When it's time to get checked

If the snoring is loud and nightly, if anyone has seen you stop breathing, or if you're tired during the day, start the form for a home sleep study. It's bulk billed if you're eligible, and the report tells you which treatment is likely to work.