Sharing a bed with a snorer? You’re not alone — an estimated 30 million Brits snore, and as hay fever season ramps up, those nasal passages are about to get even noisier.
With 64% of Brits admitting to snoring and nearly half suffering from hay fever, sleep expert Martin Seeley, CEO at MattressNextDay, is sharing some science-backed ways to silence the snores — just in time for National Stop Snoring Week (21st–27th April).
National Snoring Week: A Sleep Expert Shares 7 Surprising Ways to Stop Snoring
Here are seven unexpected tips from sleep expert Martin:
- Sleep in socks to silence snoring
Martin explains: “It might sound strange, but wearing flight socks during the day and breathable cotton socks at night can actually help. Why? A study found that flight socks reduce fluid build-up in the legs, and when that fluid shifts to the neck at night, it can increase snoring. Those in the study who wore these socks saw their sleep disruptions halve.”
- Strengthen your tongue in 30 seconds
It turns out your tongue might be the culprit behind those nighttime noises.
Martin says, “Simple oropharyngeal exercises, essentially, working out your mouth and throat, can strengthen your airway muscles and reduce snoring. One method? Move your tongue side to side 10 times with your mouth closed, then repeat in two more directions. Do this daily, and many people see results in just three nights. In fact, one study found a 59% reduction in snoring after three months.”
- Skip spicy food, ice-cream and milk before bed
If you’re a late-night snacker and a snorer, your food choices might be part of the problem.
Martin explains, “High-fat dairy like milk or ice cream can thicken mucus and block airways, while spicy food triggers inflammation. Both can lead to heavier snoring. Try to avoid these in the hours before bedtime.”
- Swap your pillow for an anti-allergy one
Dust mites and dead skin cells may be more than just icky, they could be contributing to your snoring.
Martin says, “Around 80% of household dust is made up of dead skin. For some, this triggers rhinitis – an inflammation of the nose that can lead to snoring. An anti-allergy pillow helps reduce this risk and keeps your nasal passages clearer through the night.”
- Stop sleeping on your back
If you sleep on your back, your airways are more likely to collapse or become restricted.
Martin advises, “Back-sleeping causes the tongue and surrounding tissue to press down on the airway. Switching to your side helps keep everything open, improving airflow and reducing those vibrations that cause snoring.”
- Take a hot shower before bed
A steamy shower isn’t just relaxing, it can ease breathing, too.
Martin explains, “The warm steam helps open up your nasal passages and reduce congestion, making it easier to breathe through your nose. Try adding peppermint or lavender for a soothing, snore-reducing boost.”
- Avoid alcohol late at night
Alcohol might help you fall asleep faster, but it also makes you more likely to snore.
Martin says, “Alcohol relaxes the muscles in your throat, leading to airway obstruction. It also reduces REM sleep, meaning lower-quality rest overall. If you’re drinking, stop at least three hours before bed to reduce the impact.”
