The Snoring Guide

Why snoring happens, what actually helps at home, how sleep position changes it, how snoring differs from sleep apnoea, how to record yourself, and how to read a Snore Score.

• Why do I snore?What actually makes the noise, which conditions make it louder, and why some nights are silent and others are not.
• What can you actually do at home?Side sleeping, clearing the nose, skipping the evening drink — the simple changes worth trying, and how to tell if they worked.
• How does sleep position change snoring?How back, side and front sleeping change snoring, plus pillow height and raising the head of the bed.
• Is it snoring or sleep apnoea?How simple snoring differs from sleep apnoea, which signs matter, and when to see a doctor.
• The right way to record your snoringWhere to put the phone, which settings matter, and how to handle battery and privacy for an overnight recording.
• What is a Snore Score?What the nightly score means, why a single night proves nothing, and how to read the trend properly.
• The habits that trigger snoringHow an evening drink, weight, smoking, late meals and dry air affect snoring — and how to find out which one matters for you.
• Do anti-snoring devices actually work?Nasal strips, dilators, chin straps, mandibular devices, side-sleeping pillows and positional trainers — what they do and who they suit.

This page is for information only and is not medical advice. If your snoring is loud and constant, if anyone has seen you stop breathing, or if you are sleepy during the day, talk to a doctor.