From a tongue zapper to breathing classes I tried them all… so what finally stopped me snoring?

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Every night, すぐに after my girlfriend and I go to sleep, the 平和的な 静める of our one-bed flat is 乱すd by a cacophony of restless rumblings. At least 15 million men and women in the UK are 正規の／正選手 snorers ― and, 式のs, I am one of them.

Men, in particular, are far more likely to be loud sleepers because we have larger upper 航空路s, amplifying any night-time noises.

Alcohol intake and 負わせる 伸び（る） 悪化させる snoring because they make our 航空路s floppier, resulting in the soft tissue vibrations which 原因（となる） the snoring sound; while a 封鎖するd nose can 軍隊 you to breathe through your mouth, also 誘発する／引き起こすing snores.

In my 事例／患者, it happens when I roll の上に my 支援する during sleep and my jaw 撤回するs, 狭くするing the 航空路.

Aside from annoying your partner ― によれば the Mayo Clinic, women get 13 per cent いっそう少なく sleep a night when their other half is snoring ― in some 事例／患者s, snoring can be a 調印する of a serious health 条件 called sleep apnoea, where the 航空路 崩壊（する）s during sleep, 簡潔に interrupting breathing.

Time for bed: David Cox in search of a cure for his snoring

Men, in particular, are far more likely to be loud sleepers because we have larger upper 航空路s, amplifying any night-time noises (在庫／株 image)

‘Snoring itself isn’t やむを得ず a 原因（となる） for 関心,’ says Guy Leschziner, a professor of neurology and sleep 薬／医学 at King’s College London.

‘But if it’s 混乱に陥れる／中断させるing your breathing, it could be sleep apnoea, which is associated with an 増加するd 危険 of high 血 圧力, 異常な heart rhythms, even dementia.’

While sleep apnoea, which is thought to 影響する／感情 up to 10 per cent of middle-老年の adults, can be 改善するd through losing 負わせる or wearing a mask through which 空気／公表する is pumped to keep the 航空路s open, there are other ways to 戦闘 基準 snoring.

And, with an increas ing number of 製品s and wellness regimens 約束ing help, I put five to the 実験（する）. To 監視する their 有効性, I downloaded the SnoreLab app. Designed by sleep science entrepreneur Jules Goldberg after his wife complained about his snoring, it uses sophisticated algorithms to （悪事，秘密などを）発見する, 記録，記録的な／記録する, and 手段 how much you snore each night.

I then gave each 製品 a snore 得点する／非難する／２０ 率ing based on the app results, my girlfriend’s feedback, cost and 緩和する of use.

Nasal Spray to 強化する tissues

Asonor Snoring Nasal Spray, £12.45, amazon.co.uk

（人命などを）奪う，主張する: This spray 含む／封じ込めるs 成分s such as polysorbate 80 and glycerol, which the 製造者 says ‘lubricates and 軟化するs the mucous membranes in the throat, while also わずかに 強化するing the musculature’. They say it is the vibration of these (乾燥した，日照りの) mucous membranes which 原因（となる）s snoring ― the spray is a ‘clinically proven and medically 実験（する）d snoring 解答’. Used before bed: you spray four times into each nostril.

専門家 opinion: Professor Chris Fox, a psychiatrist who runs a 国家の sleep 研究 programme at Exeter University, says: ‘It’s cheap, and it’s using these 化学製品s to try to moisten things in the throat, which can work, so I think it’s 価値（がある） a try,’ he says, ‘and it won’t do you any 害（を与える）’.

However, ‘it （人命などを）奪う，主張するs to be clinically 実証するd but there are no links to the 研究 on the website,’ 追加するs Dr Sophie Bostock, an 独立した・無所属 sleep scientist who helped roll out the NHS Sleepio 数字表示式の sleep 改良 program.

My review: This didn’t make a 特に noticeable difference.

SnoreLab app result: 35 minutes of snoring.

My 率ing: 4/10

Tongue zapper to open 航空路

Zeus Anti-Snore 装置, £150, zeussleep.co.uk

（人命などを）奪う，主張する: 的d at ‘throat snorers’, the 製造者 says this gadget (seen pictured, in writer’s 手渡す) sticks to the 肌 just below the chin and 放出するs a 穏やかな 電気の 現在の to 刺激する the tongue muscles to 契約, 開始 the 航空路s ‘to 援助（する） blissful, 連続する sleep’.

専門家 opinion: ‘This 装置 作品 through the 肌, transferring 電気の signals to the tongue, bringing it 今後,’ says Vik Veer, 長，率いる of the sleep 外科 department at the 王室の 国家の ENT Hospital in London. ‘This means you don’t 結局最後にはーなる 封鎖するing your breathing at night, and sleep without snoring or sleep apnoea.’

Whether it will work for you or not depends on the root 原因（となる） of your snoring, he says: this 装置 is 目的（とする）d at snorers where the tongue flops 支援する during sleep.

‘If you’re lying on your 支援する at night and you have problems with snoring then, rather than when lying on your 味方する, this is more likely to work for you.’

My review: For me, this was the most 効果的な of the 介入s I 実験（する）d. 最初, it feels 半端物 to have a light 負わせる, a bit like a coin, on your throat as you go to sleep ― but it is comfortable and after a few nights I forgot that I was wearing it.

The stimulation it 適用するs to your tongue is so 穏やかな that I didn’t notice it during sleep and, によれば the SnoreL ab app, I definitely snored much いっそう少なく.

The only disadvantage with this one is that you have to remember to 告発（する），告訴（する）／料金 it every couple of days.

SnoreLab app result: No snoring.

My 率ing: 8/10

Mattress to 援助（する） sleep position

Emma 賞与金 Mattress, £413.10, emma-sleep.co.uk

（人命などを）奪う，主張する: ‘熟考する／考慮するs show sleeping on your 味方する is best for 質 breath 支配（する）／統制する and 削減 in snoring,’ says Theresa Schnorbach, a sleep scientist at Emma The Sleep Company, 追加するing that this mattress has ‘high-tech springs 連合させるd with 前進するd Halo Memory 泡，激怒すること’ which she 示唆するs will 申し込む／申し出 good support for 味方する sleeping and will ‘上げる sleep 質’.

専門家 opinion: によれば Professor Leschziner, any mattress or pillow that supports your spine 井戸／弁護士席 and helps keep your throat and neck 提携させるd is likely to help 抑制（する） snoring, as it helps keep your 航空路s open.

‘But some people might find a firmer mattress makes it more uncomfortable to 嘘（をつく） in a different position, so it may not always be the 解答,’ he says.

My review: Our previous mattress was やめる soft, so it took me a month or so to adjust to sleeping comfortably on a much firmer, memory 泡，激怒すること one.

But having persevered with it, I now feel that I definitely sleep better.

However, my partner said that it didn’t make much difference to my snoring.

SnoreLab app result: 15 minutes of snoring (に引き続いて a month of use).

My 率ing: 6/10

Breathing classes to train muscles

解放する／自由な on YouTube, or find a 地元の 指導者 (group classes cost from £11-12 per 開会／開廷／会期)

（人命などを）奪う，主張する: A course during which you learn a 一連の breathing 演習s said to train the throat muscles to 会社／堅い up and encourage nasal breathing during sleep.

‘Breathing techniques are about learning how to breathe using your diaphragm (the ドーム-形態／調整d muscle below the 肺s),’ says Sophie Arkana, a London-based breathwork 指導者.

Learning this, she says, helps keep the 航空路s open as you sleep. A 2020 熟考する／考慮する in the 定期刊行物 Heart & 肺 showed a form of breathwork called inspiratory muscle training can help 減ずる snoring.

専門家 opinion: ‘Breathwork can トン muscles in the throat ― making them いっそう少なく likely to vibrate ― and 減ずるs the 危険 of mouth-breathing during sleep,’ says Dr Bostock. ‘When you 嘘（をつく） on your 支援する and breathe through your mouth, the jaw puts 圧力 on the soft tissue at the 支援する of the throat, creating a 狭くするing which can 原因（となる） snoring.’

Learning to breathe through your nose instead can help stop snoring. ‘While many people breathe through their mouth habitually, nasal breathing 許すs for more efficient 移転 of oxygen, 同様に as warming, filtering and dehumidifying the 空気／公表する we breathe,’ says Dr Bostock.

My review: I did a week of hour-long breathwork classes on a wellness 退却／保養地, which made a surprisingly quick diff erence ― I literally stopped 夜通し ― but 解放する／自由な YouTube classes are a cheaper 選択. The only disadvantage is you need to keep doing the classes, as you can 逆戻りする to old habits.

SnoreLab app result: No snoring (night after my 開会／開廷／会期s).

My 率ing: 8/10

空気／公表する purifier to 除去する irritants

Philips 3000i Series 空気／公表する Purifier, £484.99, philips.co.uk

（人命などを）奪う，主張する: The company told me: ‘There have been a number of 熟考する／考慮するs done that link snoring to factors such as 空気／公表する 汚染 and 空気／公表する problems 原因（となる）d by dampness.

‘Philips 空気／公表する purifiers help 除去する ウイルスs, allergens, aerosols and 汚染物s in the home, 即時に 配達するing cleaner, healthier 空気／公表する, which can be a real 利益 to a healthier and more restful night.’

専門家 opinion: ‘We know the presence of dust or even pollen during hay fever season can 悪化させる and 誘発する／引き起こす snoring in some people,’ says Professor Fox. ‘This is because they 原因（となる） nasal congestion, and you’re more likely to snore when you breathe through your mouth during sleep. So an 空気／公表する purifier like this can’t do any 害（を与える） and it may 井戸／弁護士席 減ずる the 誘発する／引き起こすs,’ he says.

My review: As a city dweller in a cramped, often untidy, one-bed flat, I was keen to see if 改善するing 空気／公表する 質 could help. But while I did sleep better with the purifier running 夜通し, it only made a slight difference to the snoring. Using an 空気／公表する purifier 定期的に also 攻撃する，衝突するs your electricity 法案s, so may not be a long-称する，呼ぶ／期間／用語 解答.

SnoreLab app result: 22 minutes of snoring.

My 率ing: 5/10

Dynamic 二人組s: Nutrients that work best when 消費するd together

This week: ビタミン B12 and folate

Try: Poached eggs on steamed asparagus or spinach

A 欠陥／不足 of either ビタミン B12 or folate (ビタミン B9) can lead to anaemia. ‘Folate needs B12 for its absorption, 貯蔵 and metabolism, but the two nutrients also 行為／法令／行動する together for 独房 分割 and replication,’ explains dietitian Orli Rhodes. ‘They’re 決定的な, too, for a healthy nervous system and for breaking 負かす／撃墜する homocysteine, which can 損失 血 大型船 塀で囲むs.’ ビタミン B12 is 設立する in animal-derived foods such as eggs, red meat, fish, seafood and poultry; and folate is in 工場／植物 foods such as avocado, berries and broccoli.

Try: Poached eggs on steamed asparagus or spinach; wholewheat pasta with broccoli and salmon; or steak with a leafy green salad.