Quick Answer: Snoring Solutions
Start with the free fixes: sleep on your side (a tennis ball in a sock pinned to your back prevents rolling over), elevate your head 10-15 cm, avoid alcohol within 3 hours of bed, and clear nasal congestion. If you are overweight, even a 10% weight loss can reduce snoring by 50%. If snoring is loud, you gasp or stop breathing, or you are tired despite sleeping enough hours, get a sleep study. You may have sleep apnea, which affects 1 in 5 Canadian adults and has serious health consequences if untreated.
Brad, Owner since 1987: "We have been helping Brantford families sleep better since 1987. Every customer gets personal attention, honest advice, and the kind of follow-up service you just do not get from big box stores."
7 min read
Why People Snore
Snoring is the sound of air vibrating through a partially blocked airway. During sleep, muscles in the throat and tongue relax. If they relax enough to narrow the airway, air flowing through creates vibration. The narrower the airway, the louder the snoring.
Common causes: sleeping on your back (gravity pulls tongue backward), alcohol and sedatives (over-relax throat muscles), nasal congestion, excess weight (fatty tissue around the throat narrows the airway), aging (muscle tone decreases), and anatomy (some people have naturally narrower airways, large tonsils, or a long soft palate).
Free Fixes to Try Tonight
5 Free Snoring Solutions
(1) Side sleeping: The single most effective change. Sew a tennis ball into a sock and pin it to the back of your sleep shirt. Your body learns to stay off its back within 1-2 weeks. An elevated pillow wedge also helps. (2) Elevate your head: Raise the head of your bed 10-15 cm with risers or use a wedge pillow. This prevents the tongue from falling backward. (3) Stop alcohol before bed: Alcohol relaxes throat muscles excessively. Cut off drinking 3+ hours before sleep. (4) Clear your nose: Nasal congestion forces mouth breathing, which causes snoring. Saline rinse, nasal strips, or a 
humidifier (especially in dry Canadian winters). (5) Lose weight: If you are overweight, losing 10% of body weight can reduce snoring by 50%. Neck circumference over 17 inches (men) or 16 inches (women) is a risk factor.
Products That May Help
- Mandibular advancement devices (MADs): Mouthpieces that push the lower jaw forward, opening the airway. $30-100 for over-the-counter versions, $500-2000 for custom dental devices. Effective for mild to moderate snoring. Custom-fit versions are more comfortable and effective
- Nasal dilators/strips: Open nasal passages. Breathe Right strips ($10-15 for a pack). Work if nasal congestion is the primary cause. Inexpensive to try
- Wedge pillows: Elevate your head and torso at a gentle angle. $40-80. Also helpful for acid reflux. Look for a gradual incline, not a steep angle
- Smart anti-snoring devices: Wearable devices that vibrate when you roll onto your back. $50-200. Useful for positional snoring. Technology is improving
- Tongue retaining devices: Hold the tongue forward to prevent airway obstruction. Less common. Can cause drooling and discomfort
How Your Mattress Affects Snoring
Your mattress matters more than most people realize. An adjustable bed base allows you to elevate your head 10-20 degrees, which is one of the most effective anti-snoring positions and does not require uncomfortable wedge pillows. Medium-firm mattresses keep the spine aligned so your airway stays open. A mattress that sags in the middle can misalign your neck and worsen snoring. If your mattress is old and saggy and you snore, replacing it with a supportive mattress on an adjustable base may be the best investment you make.
When Snoring Means Sleep Apnea
See a doctor if: Your partner observes you stop breathing during sleep. You gasp, choke, or snort awake. You are excessively tired during the day despite sleeping 7-8 hours. Your snoring is loud enough to be heard thr
weighted blanket in a serene bedroom. - Mattress Miracle Brantford" loading="lazy" width="1024" height="576">ough a closed door. Morning headaches are frequent. You have high blood pressure.
Obstructive Sleep Apnea (OSA) affects approximately 1 in 5 Canadian adults. It means your airway repeatedly collapses during sleep, cutting off oxygen for 10+ seconds at a time, potentially hundreds of times per night. Untreated OSA doubles heart attack and stroke risk. It is diagnosed with a sleep study (available through your Ontario family doctor referral) and treated with CPAP or dental appliances.
Medical Disclaimer: The information in this article is for educational purposes only and does not constitute medical advice. If you are experiencing chronic pain, sleep disorders, or other health conditions, please consult a qualified healthcare professional.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1987. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Frequently Asked Questions
Can snoring be cured permanently?
Depends on the cause. Weight loss can permanently resolve snoring for many people. Side sleeping becomes habit. Surgical options (UPPP, tonsillectomy) can permanently widen the airway, but have mixed success rates and significant recovery. For most people, ongoing management (position training, MAD, or CPAP for apnea) is more realistic than a permanent cure.
Do anti-snoring pillows work?
Some help by encouraging side sleeping or elevating the head. They are not a solution for moderate to severe snoring or sleep apnea. Positional pillows work best for mild positional snoring (only snoring on your back). Worth trying as a low-cost, low-risk option.
How do I know if I snore?
Ask your partner. If you sleep alone, use a sleep tracking app like SnoreLab (free) that records audio during the night. It will tell you when, how loud, and how long you snore. This information is also useful for your doctor if you need a referral.
Can children snore?
Yes, and it should not be ignored. Childhood snoring often indicates enlarged tonsils or adenoids. Untreated, it can affect development, behaviour, and school performance. If your child snores regularly, mention it to their paediatrician.
Sources
- Walker M. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. 2017. ISBN: 978-1501144318.
- Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31(1):14. DOI: 10.1186/1880-6805-31-14
- Krauchi K. The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Sleep Med Rev. 2007;11(6):439-451. DOI: 10.1016/j.smrv.2007.07.001
- Haskell EH, Palca JW, Walker JM, Berger RJ, Heller HC. The effects of high and low ambient temperatures on human sleep stages. Electroencephalogr Clin Neurophysiol. 1981;51(5):494-501.
Sources
- Young, T. et al. (2008). "Sleep disordered breathing and mortality." Sleep, 31(8), 1071-1078. PubMed 18714778.
- Guimarães, K. C. et al. (2009). "Oropharyngeal exercises on moderate OSA." Am J Respir Crit Care Med, 179(10), 962-966. PubMed 19234106.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1987.
Visit Our Brantford Showroom
We are located at 441½ West Street in downtown Brantford. Free parking available, wheelchair accessible. Our team does not work on commission, so you get honest advice based on your needs.
Mattress Miracle , 441½ West Street, Brantford, ON · (519) 770-0001
Hours: Monday–Wednesday 10am–6pm, Thursday–Friday 10am–7pm, Saturday 10am–5pm, Sunday 12pm–4pm.