How breathing through your nose can help alleviate snoring

No-one wants to be a snorer! You can’t control it but you are very conscious that your snoring disturbs your partner’s sleep. It’s a bit embarrassing when you stay overnight with friends too. And there were some uncomfortable comments from other campers last time you pitched your tent for a family holiday!

What causes snoring?

About 25% of adults snore regularly while 45% snore occasionally.

You snore when your breathing is obstructed, which can happen if you have:

Poor muscle tone – your muscles relax as you fall asleep, especially as you get older
Enlarged tonsils or adenoids
A long uvula (the dangly tissue at the back of your throat)
Obesity
Sleep apnoea
Nasal congestion due to a sinus infection or allergy
Nasal polyps (non-cancerous growths in your nose)
A deviated septum, which makes it hard to breathe through your nose.

Snoring is also linked to mouth breathing. If you can’t breathe through your nose, you’re forced to breathe through your mouth. Mouth breathing while you sleep can dry your mouth out, increasing the risk of yeast infections or dental problems like cavities, gum disease or loss of tooth enamel.

Snoring reduces sleep quality

During sleep, your brain runs various repair programs. Good sleep is vital to your health and wellbeing, influencing your:

Physical and mental functioning
Immune function
Metabolism
Mood
Risk of developing chronic diseases.

Snoring tends to mean you’re not getting the deep, refreshing sleep your body and mind need. If you snore, you’re more likely to:

Be restless – tossing and turning in your sleep
Feel fatigued next day
Be moody or irritable
Find it hard to focus
Experience headaches
Wake up with a dry mouth or a sore throat.

How to stop snoring

To stop snoring, you need to understand why it happens. A good first step is to see your GP, who can:

Examine you
Prescribe medications to treat allergies
Refer you to a sleep physician to test for sleep apnoea
Refer you to an ear nose and throat surgeon if you have a deviated septum or enlarged tonsils/adenoids.

Once you’ve ruled out (or treated) any obvious medical causes of snoring, you can focus on altering your habit of mouth-breathing. That’s where we can help.

Stopping snoring with Myospots

To stop snoring, you need to learn how to breathe through your nose while you sleep (assuming there is no underlying medical reason why you can’t do this).

The Myospots nasal breathing range helps you to:

Develop a tongue elevation habit: When your tongue rests against the roof of your mouth it blocks the oral air passage meaning you have to breathe through your nose. Check out our tongue exercise spots.
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Keep your lips together while you sleep: With your mouth closed, you have to breathe through your nose. Use our lip tape.
Keep your nasal airways open for easy, uninterrupted nasal breathing: Widening your nostrils promotes good airflow and comfort. Try our nasal strips.

Used together, these products provide an affordable, comprehensive way to reduce your snoring so you and your household can enjoy a good night’s sleep.

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Disclaimer
All information is general and not intended as a substitute for professional advice.