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Help I snore, now what? The causes and grandmother’s tips for snoring!

Why is it that you don’t wake up to your own snoring, but the people around you do? That your loved one keeps complaining that you snore loudly, but you are unaware of any harm. This while a snore can be as loud as 70 decibels! That’s because your brain can filter out your own produced snoring sounds, so you will wake up from other snoring people (and other sounds), but not from your own snoring sounds. Otherwise you could even be awakened by your own breathing, which would prevent you from falling asleep. Below we explain what snoring is, why we snore and what we can do about snoring. 

What is snoring?

Snoring is also known medically as ronchopathy. Snoring causes the soft parts of the throat, nasal cavity and mouth to vibrate, creating a snoring sound. This usually happens when breathing in while sleeping.  

The Van Dale describes snoring as: “making a humming sound while sleeping”.

Why do people snore?

Snoring is actually the result of a narrowing in the throat. This constriction allows air to flow through properly and it has to be “squeezed” through, so to speak, resulting in vibrations called snoring. This can be due to snoring from the throat, when the muscles in the throat slacken, but it can also be due to snoring from the nose. 

Snoring can be due to medical problems, but it can also be due to situational problems. 

The medical cause of snoring is mainly due to abnormalities in either the construction of the nose and throat or the mucous membrane in the nose and throat. For example, a crooked nasal septum, abnormal swelling of the mucous membrane or an abnormally large tongue. But snoring can also be caused by muscle relaxant medication. This is because the muscles which should keep the pharynx open slacken, causing the constriction which is the cause of snoring. These are causes of snoring that do not just go away. 

Situational problems, on the other hand, can often be solved by yourself. For example, it could be that you start snoring faster if you smoke and/or have drunk alcohol. But it can also be because you have the wrong sleeping position, or are overweight. 

Grandmother’s tips against snoring

Solving snoring is different for every cause. It may not be possible to stop snoring right away, but these are the best tips: 

  • Try to sleep on your side, this will lower the chances of your tongue sinking backwards and causing a narrowing. 
  • Do exercises to stop snoring, as published in the book “Stop Snoring” by ENT doctor Mike Dilkes. This contains exercises such as the tongue twister, which trains the throat muscles and makes them stronger to counteract the constriction.  
  • In addition to training the throat muscles, it can also help to sing. Maybe you will discover a hidden talent.
  • Use a good quality pillow, which provides good support for your breathing when sleeping on your side. 
  • Try to get enough sleep, to help with this you can also read our blog: XXX
  • Do not eat just before you go to sleep.
  • Stop smoking, if you smoke. 
  • Do not drink alcohol before going to bed. 
  • Maintain a healthy weight. 
  • As a last resort, try special aids, such as nasal patches and throat spray. 

Should these home and kitchen tips not work, it may be wise to consult a sleep specialist. 

What to do about a snoring partner?

Dealing with a snoring partner can be very difficult. The most rapid solution to snoring is to wake your partner, or try to get him/her to lie on his/her side. Your partner may not know that he/she is snoring. Therefore, it may help to make your partner aware, when your partner is awake, through a good conversation and explaining what effect it has on your sleep.  

You can support your partner by implementing and exploring the above tips. If that doesn’t work, you can always go to a sleep specialist or doctor together, and above all, keep supporting each other. 

If it temporarily becomes too much, you can always sleep separately. Sleeping apart because of snoring is not unknown territory, since a study has shown that between 30 and 40 percent of couples sleep separately. 

Need personal advice on how a mattress can help with snoring?

To support you in the search for a good mattress for every sleeping position, we have engaged the best engineers to design it for you. The Morningstar Stellar mattress and the customizable solution, the Morningstar Astro. For advice on a good mattress in combination with your personal sleeping position you can speak directly to a staff member through the easy chat function on the website

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Frequently Asked Questions

Why do I snore?

Snoring is caused by vibrations which are caused by air having to push itself through constrictions in the throat. The cause of these constrictions can be either medical or situational.

What to do when someone snores?

The most rapid solution in the moment is to try to wake your partner up and get him to lie on his side. But for a long-term solution against snoring, it is important to address the cause of the snoring.

What is the best solution against snoring?

The best solution against snoring is to address the cause of snoring. This can be a medical problem, or a situational problem. It may even be necessary to hire a sleep specialist or visit the doctor to solve the cause.


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