Stop Snoring Ireland

Most people have the occasional night of snoring, but if it happens frequently then it can start to affect the quantity and quality of sleep that you and your family get. Sleepness nights can lead to fatigue during the day, irritability and mood swings not to mention increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems.

Thankfully, sleeping in separate bedrooms doesn’t have to be the remedy for your snoring. In fact, there are many effective solutions available. Once you find cure that works best to stop your snoring, you’ll vastly improve your health, your relationships, and, of course, your sleep.

How To Stop Snoring

It's obvious that people want to find out how they can stop snoring in Ireland, but first of all we need to discover is what is causing the snoring. Without finding the cause, a solution to the problem will be illusive.

Body Fat

The first thing to consider is body fat as obese people are very likely to snore. Excess body fat seems to be more of a problem for men than for women. Fat is deposited around the body differently in men to women. Men tend to get fat around their necks and waists, whereas women seem to put in on around their thighs. It is fat around the throat that gives the problem; it tends to squash the throat in leaving less room to breathe. Even if you are only marginally overweight we would recommend that an exercise and diet programme be initiated. Although obesity may not be the only cause of the snoring, it may well have an important influence which when removed will enable other forms of treatment to be effective.


Smokers are twice as likely to snore as non-smokers. It follows that those who are able to quit the habit will be in a better position regarding their snoring. It may be the only cause in which case what a rewarding experience it will be. Stopping snoring and smoking in one will be a relief to the snorers/smokers and their families. Acupuncture and hypnosis are both good therapies for kicking the habit.

Mouth Open?

Do you snore with your mouth open? We were designed to breathe in through our noses so that the air is filtered, warmed and humidified before entering the lungs. When we breathe through the nose the air passes over the curved part of the soft palate in a gentle flow into the throat without creating unnecessary turbulence. When we breathe through the mouth however, the air hits the back of the throat head on and can create enormous vibrations in this soft tissue. The pharynx, the medical term for the throat, which extends from the level of the roof of the mouth to the epiglottis (Adam's apple), is a very flexible and muscular tube. It needs this flexibility because it must satisfy two functions, breathing and swallowing. It is the latter function that needs the flexibility because we swallow by a process called peristalsis, a series of muscular contractions that force the food down the throat and into the oesophagus. When relaxed the pharynx is not very large. As we fall asleep our muscle tone decreases and most of the muscles in our bodies relax completely. The throat is no exception. You can see that in this state any turbulence in the inspired air will cause a vibration.

If breathing though the mouth during sleep is usual, and you have at least one clear nasal airway, a device to prevent oral breathing may be the answer.

Tongue Base

Some snorers' noise emanates from the base of the tongue where the throat may be particularly restricted. This is especially likely in those whose lower jaw is not properly formed. People with 'weak chins' or retrognathia often snore. Typically, they will have an unusual bite, that is, their lower teeth are way behind their upper teeth when they close their mouths. In this situation, a device worn in the mouth that brings the lower jaw (the mandible) forward may be the solution. Try this simple test: make a snoring noise with the mouth closed. Then try to make the same noise whilst biting lightly on your tongue protruding from the mouth and the lips sealed around it. If you cannot snore with your tongue forward then a toungue guard may help.

Nasal dilators can be used to great effect if your nostrils tend to collapse. You can test this out by standing in front of a mirror and observing one of your nostrils whilst you breathe in deeply through it with the other one closed gently by pressing on the side with a finger. If the open nostril tends to collapse as you breathe in, try propping it open with the clean end of a match stick and see if breathing is easier. Try the test on both sides. If you find breathing is easier with your nostrils propped open, you could try a nasal dilator.

Sleeping Position

To stop snoring Ireland, you can monitor your sleeping position as this does contribute to some snoring in some individuals. It will not take long to put a few books under the top of the bed to elevate the bed head. If it works, terrific, if not... well it was worth a try. Some folks only snore when laying on their backs which they do most of the night because they are unable to sleep comfortably on their sides. In this case, an orthopaedic pillow such as the Pro- Pil-O may enable a comfortable night's sleep whilst on one's side. Laying on your back is the worst possible sleeping position because the tongue falls backwards into the throat and partially restricts the air flow, causing turbulence and snoring.


Alcohol is another factor which should not be overlooked. Sedatives too, like sleeping pills, depress the central nervous system and increase the state of relaxation of the muscles in the throat. They also depress respiratory drive. We don't snore when we are awake because the muscle tone in the upper airway has more tone than during sleep. Anything that reduces the muscle tone still further will have a detrimental effect. If you don't usually snore, you may snore after a few drinks. If you usually snore a little, you will snore a lot. If you always snore, you may stop breathing for periods during your sleep, a condition known as sleep apnoea. Most of us would be envious of those who snore only after a few drinks. They are lucky because they have a choice. Drink or Snore.

Your Age

Both men and women tend to snore more as they grow older, and there is nothing we can do about that! But, if you take snoring seriously now and solve the problem, you will probably prevent your snoring becoming sleep apnoea. It normally follows a long period, say five years, of regular heavy snoring.

In general women tend to start snoring during or after the menopause. Some women snore only when they are pregnant. It would tend to indicate that hormones play an important role in the etiology (cause of a disease) of snoring. Some women have reported that hormone replacement therapy resolved their snoring problem.

Sleep Study Before Surgery

For both sexes, gross anatomical defects can lead to snoring and it is worth having your nose and throat checked out by your doctor or an ENT specialist. Some may wish to operate straight away because there is always something that can be done to make breathing easier. We will echo the policy of the Directors of the sleep laboratories who unanimously advise that no surgery for snoring should proceed without a prior sleep study. It is important to know whether the problem is snoring or sleep apnoea because the treatments may be quiet different. The treatment of choice for obstructive sleep apnoea is Continuous Positive Airway Pressure (CPAP) which may be rendered less effective after palatal surgery.

Recommended Reading

  • American Academy of Dental Sleep MedicineAmerican Academy of Dental Sleep Medicine
  • Irish Sleep Apnoea TrustIrish Sleep Apnoea Trust
  • National Sleep FoundationNational Sleep Foundation
  • Irish Sleep Society Irish Sleep Society