Are you among the 45% of British adults who admit to being a nightly snorer, or perhaps your other half is the guilty party?

We all know how it feels if you’ve not had a good night’s sleep. The sound of snoring can be very irritating, but for some, it can also lead to serious sleep deprivation. The noise of snoring can range from around 50dB to 100+dB, which is the same noise level as a food processor or handheld drill! There are things you can try at home to help lessen or prevent snoring from ruining your’s and your partner’s sleep. As the saying goes, “Laugh and the world laughs with you. Snore and you sleep alone”.

1. Practice Yoga Yoga is a natural remedy to help prevent snoring. If you practice yoga regularly over a period of time it will strengthen your lungs and your nasal passages. Postures designed to stop snoring will enable better blood circulation to your lungs, throat, and nasal passages. For the treatment of snoring, focus on poses with backward bends as these will open up your neck and lungs and decongested canals for air to pass through while inhaling and exhaling.

2. Sleeping Positions Body position plays a crucial role during sleep and can often make the difference between having a good night's sleep, or a bad one. For snorers, this is a particular problem as studies have found that people who sleep on their backs are more likely to snore than those who sleep on their sides. This is most probably due to the effects of gravity on the airway. The ideal sleeping posture can be achieved when the 33 bones in your spinal column are perfectly aligned. Correct posture is the key to a good night's sleep and it’s important to understand if you are getting enough support from your mattress. If your mattress is too soft or too firm for your weight your spine will not be correctly aligned. The Herdysleep mattress is classed as medium to firm, which suits the vast majority of sleepers and offers full body support with over 6700 pocketed springs.

3. Allergy Sufferers Do ewe suffer from allergies? well, you’re not alone, 44% of adults in the UK suffer from at least one allergy, and the number is rising. The most common symptoms include nasal congestion, itching and sneezing. Congestion in the airway can lead to sleep-disordered breathing and snoring. One of the most effective ways of preventing snoring due to allergies is to sleep on natural fibres. Unlike synthetic materials, wool is breathable and able to wick away moisture and, because this makes it naturally dust mite resistant, it’s the perfect choice for allergy sufferers. As well as being hypoallergenic and antibacterial wool is also a fantastic insulator, helping to keep you warm in winter and cool in summer, so you can rest easy during allergy season.

4. Change Your Pillows Allergens lurking in your bedroom and on your pillow may contribute to snoring. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Wool is a natural, sustainable material and its hypoallergenic and antibacterial properties make it the perfect choice for pillows. It can wick away moisture, making it naturally dust-mite resistant, which is great news for allergy sufferers.

5. Stay Well Hydrated Secretions in your nose can become sticky when you're dehydrated, which can result in snoring. The NHS recommends drinking at least 8 glasses of fluid a day for an adult, these can include drinks such as milk, fruit teas, fruit and vegetable smoothies and water.

6. Cut Down On Cigarettes And Alcohol Drinking alcohol can slow the brain's responses, causing muscles in the throat to relax more than during a normal night's sleep. The added relaxation causes the oropharynx to collapse and cause snoring. If you're partial to a little tipple, it's best not to drink in the hours leading up to your bedtime. This small change should lessen the effects of alcohol on your system. Cigarette smoke can irritate the lining of the nose and throat causing swelling. If the nasal passages become blocked it is more difficult to breathe through your nose. If you struggle to give up altogether, you can modify the effects by having your last cigarette at least 4 hours before bed. This will give your body sufficient time to reduce the effects of smoking and help you to sleep without snoring. You can find more guidance on giving up cigarettes and alcohol by visiting the NHS website.

7. Get enough sleep Make sure you get the recommended 7-9 hours of sleep every night. We know this is easier said than done, however, simply adjusting the time you take yourself to bed can have a positive impact. You can also try limiting screen time before bed and taking a relaxing bath or warm shower to help you drift off.

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