We often have a joke and a laugh about snoring, often teasing the snorer about how loud they are or perhaps a time when they woke themselves up. 

It usually gets laughed off as a minor annoyance for partners. But underneath the jibes and wisecracks, Snoring is a significant problem for a very significant number of people. And you can bet they’re searching ‘how to make someone stop snoring’ in the dark of the night. 

According to British Snoring & Sleep Apnoea Association (BSSAA), there are an estimated 15 million snorers in the UK alone - which, in turn, means that it affects an estimated 30 million people when you take into account the partners they sleep with or family members they’re loud enough to disturb. Head across the pond to the US, and 37 million people are reported to snore regularly - while a whopping 90 million people report snoring occasionally. 

In this guide, we take a look at the science behind snoring, the impact it has on dads, and bring you some of the best snoring products on the market to help you out. 

The science behind snoring

In its simplest terms, snoring is caused by a partial blockage of the upper airway - more scientifically known as the ‘upper respiratory tract’ - which includes the nasal cavity behind your nose, pharynx at the back of the mouth, and larynx in the throat. It occurs when the soft palate vibrates along with tissues inside the mouth, nose or throat. 

There are a number of reasons why people snore. 

Ageing - There’s a reason why 50-59 year olds account for the most snorers. As we get older, the muscle tone in the throat and tongue get weaker, leading to snoring (or worse snoring). 

Lifestyle - Snoring can be entirely brought on by an unhealthy lifestyle. Being overweight can create excess throat tissue which narrows the airways, while alcohol and medications can relax the throat’s muscle tone. And we’re all aware of the impact of smoking. 

Illness - Some people may find they only tend to snore when they’re stuffed up with a cough or a cold. Allergies and sinus infections can also have a big impact on snoring. 

Physical abnormalities - There are a number of physical abnormalities that can cause snoring. A crooked septum (the bone and cartilage between your nostrils) or polyps (small growths) in the nose, for example. 

Sleeping on your back - That’s right, you could be young, fit and healthy with no physical abnormalities and still snore thanks to your sleeping position. Sleeping on your back can cause the tongue to relax and collapse onto the back of the throat, narrowing the airways. 

There are three types of snoring: nose-based snoring, mouth-based snoring, and tongue-based snoring. And you’ve probably already figured out that the difference between them is wear the blockage is and therefore, where the vibration occurs. 

Nose-based snoring - This is most commonly associated with congestion caused by coughs and colds, smoking, a physical abnormality (crooked septum), and certain medications. 

Mouth-based snoring - Mouth-based snoring is usually caused by blocked nasal passages, enlarged tonsils or weak palatal tissue. For some people, having their tonsils removed can cure their snoring. 

Tongue-based snoring - This type of snoring occurs when the tongue relaxes onto the back of the throat. Therefore, it’s often associated with sleeping on your back. But it can also be caused by having too much neck fat, drinking too much alcohol, or using sleep medication. 

The impact of snoring on dads

Snoring disproportionately affects men more than women. Looking at the BSSAA’s figure of 15 million snorers in the UK, it’s estimated that roughly 10.5 million of those are men. And a recent survey conducted by the organisation found that men snore louder than women too - although that’s not totally surprising. The obvious deduction, therefore, is that dads are more likely to snore than mums. 

At its most basic level, snoring impacts quality of sleep. And what are parents often deprived of (especially in the early weeks and months)? That’s right, plenty of good quality sleep. 

The positive benefits of good quality sleep have become increasingly well documented over the past decade, equally the damaging effects of a lack of good quality sleep. 

According to Christine Won, medical director of Yale Centers for Sleep Medicine, “Getting regular sleep is important to our physical and mental health.” She adds: “Inadequate or poor sleep may make us more prone to obesity and cardiovascular disease. Sleep is also important for wellbeing, stress management and resilience.”

So, at a time in our lives when we are naturally getting less sleep as we normally would (and definitely should), snoring can make things even worse. While it can be difficult, we always want to have the most energy and be in the best mood possible for our children, but snoring can have a serious impact on that. 

Then, of course, there’s the impact on the mums sleeping (or trying to) next to us, who may have been up throughout the night breastfeeding. While some snorers may only disturb their partner occasionally, for many partners of snorers, sleeping is a nightly battle. And so they also suffer the same consequences of snoring as the snorer themselves. 

How to stop snoring

‘How to get my partner to stop snoring?’ is the big question for the partner of a snorer. Perhaps it’s the only question that matters if the snoring is that bad. Here are some of the most common things people try (or are told to try) in a bid to stop snoring. 

Old wives’ tales

This space is loaded with old wives’ tales - some logical, some downright crazy. Let’s take a look at some of the most common. 

Sew a tennis ball to the back of your pyjamas - There is some logic in this. The idea is that the tennis ball will be uncomfortable to lie on and encourage the snorer to sleep on their side. BUT, this is only useful if the snoring is caused by sleeping on the back. 

Duct tape - Please don’t try this at home! If you’re a mouth-based snorer, this idea suggests that putting duct tape over your mouth will stop you breathing through your mouth and therefore stop the snoring. Nevermind the danger of physically having something stopping you breathing out of your mouth! On that basis, it’s probably the most flawed (and definitely most dangerous) idea out there.

Toothpaste and onion - Dads of a certain age, or those fascinated by the history of the royal family in the past 30 years may well already know this. But the late Diana Princess of Wales regularly lamented the snoring of the Prince of Wales (now King Charles, of course). She claimed he would rub toothpaste in his nostrils and eat a boiled onion in an attempt to reduce his snoring. 

Learn to play a wind instrument - Arguably one of the more logical ones. The idea here is that learning to play a wind instrument (like a flute, trumpet, clarinet or trombone etc) strengthens the muscles in the throat and reduces the risk of the airways closing.

Dummy/pacifier -  When you use a dummy or pacifier, it keeps the tongue in the ‘correct’ position and stops it collapsing on the back of the throat. A logical argument, but it only works if it’s a tongue-based snoring problem. 

Gargling garlic - You know the dreaded ‘garlic breath’ the morning after a night at the local Italian restaurant? Multiply it by 100 for this one. There’s no apparent scientific reasoning behind this one, but another common old wives’ tale is to boil crushed garlic, wait for it to cool, and gargle. 

Have you heard (or even tried) any other old wives’ tales? Let us know in the comments. 

Lifestyle changes

If your snoring has reached the point where you feel the need to visit a doctor (or your partner has booked the appointment for you), it’s highly likely that they will ask about your lifestyle first. 

Depending on your physical health and lifestyle, they may well recommend a series of lifestyle changes before exploring other options. These might include weight loss, and the reduction of alcohol, smoking or certain medications. 

Snoring products

You might try out some snoring products before considering a visit to the doctor. But that in itself can be a tricky task, largely because there are so many out there. They can range quite considerably in price, so here’s a quick rundown of the types of snoring products out there. 

Nasal strips and Mouthpieces - Nasal strips are like thin plasters that sit across the bridge of the nose. They are designed to gently open the nasal passages and improve airflow, and are often targeted at relieving congestion from colds and coughs. 

There are two types of mouthpieces (similar to a gumshield used in sports) - Mandibular advancement devices (MADs) and Tongue retaining devices (TRDs). MADs push the lower jaw forward to open up the airway, while TRDs grip to the tongue and stop it relaxing onto the throat. 

Electronic/smart devices - There are now a whole host of electronic and smart devices made specifically to help reduce snoring. Most target snoring caused by sleeping position, working in a way that detects when you’re snoring - they are usually followed by a vibration to prompt you to move. There are also a whole range of noise cancelling ear plugs for the suffering partners. 

Snore stoppers - There are a few different products here. Chin straps work on the logic that by stopping the mouth from opening too much, the snoring will stop too. But there is a danger that all it does is cause tongue-based snoring instead. Nose clips are another one - they look a bit like a septum ring, but with two balls sitting inside the nostrils to help keep the nasal passages open.  

Pillows - A relatively new innovation in the market, anti-snore pillows are designed to specifically help alleviate snoring caused by sleeping position. Ranging massively in price (anything from £10 to over £100!), they help (or at least claim) to improve the sleeping position by supporting the head and neck to improve airflow. 

Medical intervention

If a range of products and lifestyle changes fail to have the desired impact on your snoring problems, a doctor may decide to explore medical treatments and surgery for snoring. Or, they may opt for this first if the problem is obvious and significant.

Now, we don’t want to scare you, but medical treatments can range from medication to surgery, either to identify or remove the problem. For someone with enlarged tonsils, this could be easily identified by a doctor and they may opt straight for a removal. 

The 9 best anti-snoring products

   1.    Difiney Anti-Snoring Mouth Guard

The Difiney Anti-Snoring Mouth Guard has helped thousands of people to stop snoring by tackling sleep apnoea. Its V-Flow design allows full airflow by pushing the lower jaw forward, while it can be personalised to your own bite with a super easy boil and bite function.

Key features

• Easy boil and bite custom impression

• Moulds to your teeth

• Adjustable up to 4mm

• V-Flow design allows full airflow

Check out Terry’s full, in-depth review of the Difiney Anti-Snoring Mouth Guard here.

   2.    Breathe Right Nasal Strips 

An Amazon best seller, Breathe Right’s nasal strips are used by thousands to reduce congestion, improve airflow and help to reduce snoring. The two flexible “spring-like” sit across the bridge of the nose, stretching the nasal passages to improve airflow by up to 31%. Breathe Right has different ranges, allowing you to get the right size, colour and strength to suit you. 

Key features

• “Spring-like” bands

• Size, strength and colour range

   3.    QQCherry Anti-Snoring Mouthpiece