Dr Zac Turner explains how to stop snoring

It affects millions of people worldwide and can cause a range of health issues, now a doctor has revealed what we can do to end the restless nights.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explains why we snore as well as how to prevent it.

QUESTION: Hi Dr Zac, I sleep next to a man-sized french bulldog every night! My husband makes some awful breathing noises and snores like a freight train. I have witnessed him stop breathing for a few seconds before. Is there anything he can do to stop snoring? I even saw a gorgeous Influencer on TikTok this week taping their mouth shut before they go to bed forcing them to breathe through their nose while sleeping. Is that even a medically recommended thing? While I worry about my husband, I also want a decent night’s sleep for myself – Amelie, Toowoomba. Queensland

ANSWER: Sorry to hear you aren’t getting a full night’s rest. Snoring affects millions of people worldwide, and millions of other people who have to sleep next to the snorer. It may seem like a minor inconvenience to be a snorer, but is actually linked to disrupted sleep patterns, daytime fatigue, and strained relationships.

This may sound like a wild concept but if you are feeling the strain, I recommend sleeping in a different room at least once a week until you fix the snoring. Sleep deprivation is real, and it can seriously harm your health. I know many couples who sleep permanently in separate bedrooms and they have never been happier. And their relationships have blossomed as a result.

A trend of taping the mouth shut while sleeping has gone viral in recent years on TikTok. Picture: Alyssa Loop/TikTok

But does it work? Picture: Isabelle Lux/TikTok

Snoring occurs when airflow through the mouth and nose is partially obstructed during sleep. When the airway is narrowed, the tissues in the throat vibrate, producing the freight train sound of snoring.

There are a multitude of factors related to snoring, such as nasal congestion, obesity, and alcohol consumption. The first question, however, I ask a patient when they bring up their snoring is: What position do you sleep in?

Everyone reading this should ask themselves that right now. For those who answered on their back, you may be increasing the risk of snoring. The first step to mitigate snoring is to sleep on your side with four pillows. One for your head, one to hug, one to put between your legs, and another to position along your back for support. This is also how pregnant women are recommended to sleep.

Research has shown side sleeping is one of the most effective positions for reducing snoring. This position helps prevent the tongue from falling back and blocking the throat, which is a common cause of snoring. Back sleeping is most likely what is causing your husband to turn into a french bulldog. In this position, gravity causes the tongue and soft tissues to collapse towards the back of the throat, leading to airway obstruction.

The back sleeping position is what’s likely causing your husband to turn into a french bulldog. Picture: Supplied

There are some other methods you can experiment with to mitigate his snoring. This includes Mandibular Advancement Devices (MADs) and Nasal Dilators. These are all the rage on TikTok now. MADs are essentially a snoring mouth guard that moves the lower jaw forward to keep the airway open. Nasal Dilators keep the nasal passages open. You sometimes see a person’s morning routine on social media where they wake up with a strip along their nose. These help your body breathe through your nose and avoid mouth breathing. Both can be bought at pharmacies.

Heck, some people just straight up tape their mouth shut! It’s all about finding what works for you. I recommend you try them all until you find the right fit for a good night’s sleep. For the both of you.

When you are awake, you should also be implementing some healthy habits to stop snoring as well. Excess weight, particularly around the neck, can contribute to airway obstruction. You can lose weight with regular daily exercise. Regular physical activity can help tone the muscles in the throat, reducing the likelihood of airway collapse during sleep.

Regular physical activity can help tone the muscles in the throat, reducing the likelihood of airway collapse during sleep. Picture: iStock

It wouldn’t be right for me to not address the elephant in the bedroom: alcohol. If you are drinking before bed every night you may be exacerbating the conditions for snoring. Alcohol relaxes the muscles in the throat, increasing the risk of airway obstruction and snoring.

Changing your sleeping posture can be a highly effective way to reduce snoring and improve sleep quality. By adopting side sleeping and avoiding back sleeping, you can help keep your airway open and minimise snoring. Additionally, using mouth and breathing aids and addressing general health factors such as weight management, exercise, and alcohol consumption can further enhance your efforts to stop snoring. By making these adjustments, you can enjoy quieter nights and better overall health.

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Dr Zac Turner is a medical practitioner specialising in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.