Has anyone managed to stopped or reduce snoring?

[Illbefinejustbloodyfine]

And if so, how??

I downloaded a snore recorder and oh my god it is FAR worse than I realised. Literally all night snoring (82%) and quite a lot of it loud.

I've started doing some mouth/tongue exercised and am actively losing weight but wondering if there's anything else I can do or use in the meantime?

I believe there is also a cause when you don't nose breathe properly and you mouth breathe which is really bad for you in many ways.

www.webmd.com/oral-health/mouth-breathing

I was 3 stone overweight, I’ve lost a stone and am snoring less and am sleeping better I’m working on the other 2 stone….

The link I posted says one cause of snoring can be nasal stuffiness leading to mouth breathing leading to snoring. So sometimes there’s a reason you need to breathe through the mouth which needs addressing.

DH pretty much stopped after weight loss, he wasn't even overweight, he was closer to the till than the bottom of healthy BMI, he's lost a stone and is back to lower middle BMI and it's really eased up, alcohol definitely makes a difference, even a couple of beers makes him snore

I stopped snoring when I lost 2st several years ago. Sadly I've started to gain it back in the last year and the snoring is worse than ever. I'm planning to knuckle down again now.

Last night my snoring was reduced by 17%. No wine.

I am going to try some remedies, I do have a stuffy nose so will pop to the pharmacy for a nasal spray or similar as a starting point.

And of course, crack on with weight loss.

It cant always be addressed though, I have chronic sinus problems, am on steroid sprays and have had an operation, you can only manage these things sometimes, not erradicate them completely

Thats what I'm thinking @soupfiend I am permanently stuffy but not terribly so it doesn't cause me a huge problem. But addressing that, might help the snoring.

I was a horrific snorer, like terrible. My neighbours could hear me. Totally unrelated but as part of a health check a gp referred me for a sleep study as in tired a lot. Turned out that I have severe sleep apnea. I stopped breathing 64 times an hour for at least 10 seconds at a time. So every single hour I was asleep I didn't breathe for a combined 10-15 minutes in that hour. It's no wonder I was exhausted and had always struggled with mornings etc. I started CPAP therapy in early December and I haven't snored at all, not even a peep. I am awake on my own early in the morning and honestly my life has been transformed.

@greasypolemonkeyman my sister has sleep apnoea and has been told to lose weight - she's very overweight. I'm really hoping it's not that. Do you feel a lot better with the machine?

@soupfiend do you mind me asking about the operation - I've been told I may have to get some kind of procedure done if steroid sprays and antihistamines don't help. I had to stop using the steroid spray as I started getting migraines after using it.
I did that test someone posted earlier in the thread and it came back with multifactorial snoring causes - my Airways don't open enough and I mouth breathe with possible sleep apnoea!
I feel like I will never be able to breathe through my nose properly and stop snoring :(

It's transformed my life. I was terrified at first, I'm very claustrophobic and can't stand anything on my face, couldn't even stand my babies breath on my face. But I very quickly got used to the mask and once I had an hour of sleep and felt so much better I was keen to get my time up. I sleep deeply. I don't need to get up 17 times a night to pee , most nights I don't get up at all. My scary vivid dreams have stopped and I have energy to spare. It's been transformative.

I've started snoring in the last year. Likely factors - I've put on weight, drink more than I used to, and apparently it's another gift from peri-menopause that it makes our throat areas more flaccid and increases the likelihood of snoring. I can only do something about two of those!
To note, changing hormones can dry out your mouth as well as causing vaginal dryness. Something to consider if you're at that age? HRT stopped my dry mouth. Used to wake up with my tongue stuck to the roof of my mouth!

Another thing you could try is reducing the chance it's caused by reflux. If I don't take my Gaviscon I snort and cough terribly.
I'm overweight by a couple of stone, have reflux and a non working nose so have to mouth breath or I'll die. My children tell me I snore. I've been meaning to try and app to record it for ages.

@TheLurpackYears I downloaded snorelab
It seems to be good, you just start it off at bedtime. You can also add in any remedies or causes each day (such as nasal spray as a remedy or school as a probable cause)

In the early days of the relationship with DH he was snoring but also stopped breathing for short intervals. I said he should arrange an appointment with a GP. Turns out he has sleep disordered breathing after being assessed at the sleep clinic. He's been on CPAP since then. About 18/19 years now ...

-losing weight.
-not eating in the evening - especially avoiding cheese and any kind of salty snacks (crackers/crisps).
-no alcohol.

Do you have a link to the ring? Worth a try!

My husband used to snore all night every night and it drove me crazy. He also felt so tired all the time.
He lost some weight but he stopped eating sweets, fizzy drinks, crisps and generally unhealthy food and he now hardly ever snores.
If he does I will ask him what he's eaten and it's normally due to high sugar from eating a couple bags of sweets or something that day.

I'm finding the monitoring app interesting. I feel like the yse if the nasal spray is helping, but I still have a couple of hours or "epic" snoring just after I fall asleep.

Weight loss is a priority.

Breathe through your nose in the day. You need to make it your default. The book ‘Breath’ by James Nestor is excellent on this