Stop The Snore: How To Sleep Quietly And Comfortably

Snoring isn’t just an annoyance—it’s a subtle saboteur of your sleep quality. Whether you're the snorer or the one sleeping next to one, the nightly soundtrack can leave everyone waking up less refreshed. The good news? There’s a lot you can do to silence the snore. Let’s explore the science behind it, its health implications, and innovative ways to tackle it.

Why do people snore?

Snoring happens when airflow is partially blocked as it moves through your mouth, nose, or throat. This obstruction causes the surrounding tissues to vibrate, leading to that familiar noise. The root causes vary:

• Sleeping position: Lying on your back makes your tongue fall backward, narrowing your airway.
• Nasal issues: Allergies, congestion, or structural problems like a deviated septum can lead to snoring.
• Weight: Extra weight, especially around the neck, can press on the airway.
• Lifestyle factors: Alcohol, smoking, or even exhaustion can relax throat muscles too much, increasing snoring.
• Age and anatomy: As we age, throat muscles naturally lose tone, and some people’s anatomy (like a large uvula) predisposes them to snore.

Is snoring a health risk?

It’s not always harmless. Occasional snoring might just be a nuisance, but chronic or loud snoring can point to sleep apnoea—a condition where breathing repeatedly stops during sleep. Sleep apnoea can lead to:

• Daytime fatigue and poor concentration.
• Increased risk of heart disease, stroke, and high blood pressure.
• Irritability and relationship strain (ever heard of "sleep divorce"?).

If snoring is accompanied by choking sounds, gasping, or extreme fatigue, it’s time to consult a doctor.

Solutions for a snore-free night

The right approach depends on what’s causing your snoring. Here are some practical and innovative strategies to try:

1. Optimise your sleeping position

• Snoring is often worse when lying flat on your back. Train yourself to sleep on your side. A simple trick? Place a pillow behind your back or try a body pillow for support.

2. Open nasal passages

• Use saline sprays or a nasal strip to keep airways clear.
• Consider a nasal dilator for extra help (they might look strange, but they work!).

3. Upgrade your pillow game

• A supportive pillow like the Selene SleepPerfect Pillow can elevate your head and neck just enough to reduce airway obstruction.
• Wash or replace pillows regularly to minimise allergens that can cause congestion.

4. Focus on your bedtime routine

• Avoid alcohol and heavy meals close to bedtime.
• Keep your bedroom cool and humidity-balanced for optimal breathing.

5. Address lifestyle factors

• Weight loss, even a small amount, can significantly reduce snoring for those who are overweight.
• Quit smoking to reduce airway inflammation.

6. Try tech for snore control

• Anti-snore wearables: Devices like smart wristbands detect snoring and gently vibrate to encourage side sleeping.
• Sleep apps: Some apps track snoring patterns and offer insights into its frequency and intensity.
• Smart beds: Adjustable mattresses can tilt you slightly upright to keep your airway clear.

7. Explore professional treatments

If snoring persists, consult a specialist. Treatments like a CPAP machine (for sleep apnoea), oral appliances, or even corrective surgery might be the answer.

Selene’s solution for snorers

At Selene, we believe that sleep products should address every aspect of your rest, including snoring. That’s why our SleepPerfect Pillow is designed to optimise spinal alignment and encourage better breathing during the night. Its customisable layers allow you to find the perfect height for your needs, helping you sleep soundly and quietly.

The bottom line: silence the snore

Snoring isn’t just a sleep problem; it’s a wake-up call to address your overall health. With a few adjustments and the right tools, you can enjoy quieter nights and better mornings—for yourself and anyone sharing your bed.

Ready to invest in better sleep? Start with the essentials. A good night’s sleep starts with a quiet, comfortable pillow.