How to stop snoring: Lifestyle Changes and Home Remedies to Stop Snoring

How to stop snoring

If you have been regularly or occasionally awakened by your partner or family members' snoring, or If your snoring is affecting your sleep quality, you must be curious about how to stop snoring. In fact, snoring is a very common phenomenon. Approximately half of adults will snore at some point in their lives. Among adults aged 30 to 60, 44% of men and 28% of women snore regularly.

While snoring is considered common, it is important to note that it can vary in severity. In some cases, snoring may be harmless and only cause a disturbance to the person sharing the sleeping space. However, for others, snoring can be a symptom of an underlying health condition, such as obstructive Sleep Apnea (OSA), which is characterized by repeated pauses in breathing during sleep.

There are many self-help strategies you can try to reduce or eliminate your snoring and improve the quality of your sleep. To facilitate the comprehension of the following methods, it is advantageous to first gain an understanding of the underlying principle of snoring.


Why do people snore?

Snoring, apart from producing noisy and disruptive sounds during sleep, is often underestimated in terms of its long-term impact on health. Snoring happens when the airway in the throat gets partially blocked during sleep, causing the tissues in the throat to vibrate and make noise. This can be due to relaxed muscles in the throat, narrow airways, nasal congestion, or sleeping on your back.

By understanding these factors, we can find ways to reduce snoring and improve sleep quality.


Change your lifestyle

Lose weight.

Losing weight is crucial for overweight or obese individuals in order to effectively reduce snoring. Obesity is closely linked to an increased likelihood of snoring and experiencing obstructive sleep apnea. By adopting a healthy approach to weight loss and integrating regular physical activity into your daily routine, you can significantly reduce snoring and improve your overall sleep quality.

Quit smoking.

Smoking irritates the throat and nasal passages, leading to congestion and increased snoring. Quitting smoking can help reduce snoring and improve overall respiratory health.

Avoid alcohol before bed.

Alcohol relax the muscles in the throat, increasing the likelihood of snoring. If you tend to consume multiple drinks, it is advisable to begin by reducing your alcohol intake. If snoring persists despite cutting back on alcohol, it is worth trying to abstain from drinking several hours before bedtime.

Maintain a regular sleep schedule.

Establish a consistent sleep routine by going to bed and waking up at the same time every day. By maintaining a regular sleep schedule, you can support optimal sleep quality, reduce sleep disruptions, and potentially alleviate snoring.


Home remedies for snoring

Changing lifestyle habits is the most fundamental approach to effectively solve the problem of snoring. Additionally, there are several other remedies that can be used to intervene and alleviate snoring.

Use nasal strips.

Nasal strips can help stop snoring by improving nasal airflow and reducing nasal congestion. These adhesive strips gently lift the sides of the nose, opening up the nasal passages and allowing for better airflow during breathing. However, it's important to note that nasal strips may not be effective for everyone, especially if snoring is caused by factors other than nasal congestion.

Use an oral appliances.

Oral appliances, also known as Mandibular Advancement Devices (MADs), are commonly used to alleviate snoring. These devices work by repositioning the lower jaw and tongue, thereby opening up the airway and reducing snoring.

Snoring occurs when the airflow through the throat becomes obstructed during sleep. This obstruction can be caused by various factors, such as the relaxation of muscles in the throat, the narrowing of the airway, or the tongue falling back and blocking the air passage. By adjusting the position of the lower jaw and tongue, oral appliances help to maintain an open and unobstructed airway, allowing for smoother airflow during sleep.

It is important to note that while oral appliances can be effective in reducing snoring, they do come with some drawbacks. Firstly, these devices can be invasive and may cause discomfort, especially during the initial adjustment period. Some individuals may experience jaw soreness or excessive salivation. Secondly, oral appliances may not be suitable for everyone, as their effectiveness can vary depending on the underlying cause of snoring. It is advisable to consult with a healthcare professional, such as a dentist or sleep specialist, to determine the most appropriate treatment option for individual circumstances.

Adjust your sleep position.

When you sleep on your back, the base of the tongue and soft palate tend to collapse to the back of the throat, obstructing the airflow and causing snoring. By sleeping on your side, you can keep the airway open and prevent snoring.

But controlling head position during sleep is not as simple as it may seem. If you have a partner, they may need to wake up during the night to help you adjust your sleep position and stop snoring, which is not an easy task. However, there are now many pillows specifically designed to help people adjust their sleep position and stop snoring.

Use an Anti-Snore Pillow.

Some pillows can provide support and ensure that the head and neck are properly aligned, reducing the chances of airway blockage. Some pillows have special contours to encourage side sleeping. What's even more extraordinary is that there are now pillows available that utilize smart technology to directly adjust the position of your head during your sleep.


Nitetronic Z6 Anti-Snore pillow

The Nitetronic Z6 Anti-Snore Pillow is a smart pillow that uses advanced sensors to detect when you’re snoring, and it gently inflates airbags within the pillow to tilt your head to the side so you stop snoring. Numerous studies confirm the best way to stop someone from snoring is to turn their head to the side which reduces compression on their airway, which stops them from snoring. That’s exactly what this pillow does.

The German team behind the Nitetronic pillow has carefully been developing this revolutionary anti-snoring pillow over the last 10 years, incorporating everything we know about sleep science, A.I., engineering, product development, and sleep apnea. Through their extensive knowledge they’ve been able to produce the world’s best anti-snore pillow, and bring sweet relief to thousands of people (and their partners) who suffer from snoring or sleep apnea, allowing them to live longer, happier, healthier lives.

It can provide real-time response to your snoring and gently move your head to the side, making your breathing easier and stopping the snoring without waking you up. Additionally, it comes with a customized smart app that monitors your sleep and generates snoring reports, which uses impressive AI to help you stop snoring while you sleep through their snoring intervention technology in the pillow.


How Does The Nitetronic Pillow Work?

To understand how the Nitetronic pillow works, let’s take a look inside the pillow.

Inside of the Nitetronic anti-snore pillow are a few things. First there are these things called MEMS sensors which locate where your head is on the anti-snore pillow. In order for the pillow to be effective it needs to know where your head is positioned. These sensors tell the pillow where your head is so it can stop you from snoring. Think of them as pressure sensors.

On top of these sensors are air chambers. There are six air chambers throughout the pillow. When the pillow detects snoring, it uses the MEMS sensor to locate your head and the respective air chamber your head is resting on will gently inflate, rolling your head to the side and stopping you from snoring.

All of this happens in a matter of seconds, and the data gets sent to your Nitetronic app throughout the night so you can see your sleep data the next day, and then start adjusting certain variables like the air pressure settings, intervention strength, pillow comfortability, pillow noise level (which is no louder than a soft whisper).


What Are The Benefits Of Using A Nitetronic Pillow?

Upon first glance it may seem like the only benefit of using a Nitetonic pillow is that it stops you from snoring. But there are so many more benefits than that. Yes, it stops you from snoring, obviously. But here are some other benefits to using the Nitetronic pillow:

  • Stops you from snoring– As discussed above, this is the entire point of the pillow, and it is the king of anti-snore pillows.
  • Prevents sleep apnea – By rolling your head to the side, it prevents obstructive sleep apnea from occurring. Obstructive sleep apnea is a very dangerous sleep disorder that Nitetronic has solved.
  • Wake up feeling more fresh and energetic– Because you’re not spending all night fighting for oxygen, your brain gets all the oxygen it needs and you sleep better, allowing you to feel amazing the next day.
  • Better mood the next day– When you sleep better, you’re less irritable. Nitetronic allows you to get deep, uninterrupted sleep so you are naturally feeling in a great mood the next day.
  • More energy and focus the next day – Nitetronic prevents you from struggling for air while you sleep, allowing you to operate at full capacity the next day with full energy and focus on the things you need to accomplish.
  • Reduced risk of heart attack and stroke – Years of snoring puts massive strain on your cardiovascular system, and drastically increases your likelihood of heart attack or stroke.
  • Reduced risk of developing diabetes – Persistent snoring puts you at much greater risk of developing diabetes. Nitetronic prevents that.
  • Reduced risk of developing Alzheimer’s – Persistent snoring puts you at much greater risk of developing Alzheimer’s. Nitetronic prevents that.
  • Reduced risk of developing dementia – Persistent snoring puts you at much greater risk of developing dementia. Nitetronic prevents that.
  • Reduced risk of dying prematurely – Persistent snoring puts you at much greater risk of dying prematurely. Nitetronic prevents that.
  • Free sleep analysis every night – With their app, you get a free sleep analysis every night using the latest technology. It’s like having a sleep doctor in the room with you.

These are just some of the many benefits Nitetronic pillow users are enjoying on a daily basis. Because they made the choice to invest in their quality of sleep, they’re living longer, healthier, and happier lives.


How Much Does The Nitetronic Pillow Cost?

How much would you be willing to pay to add 1 more year to your life? $10,000? How about 5 more years? How about 15 more years? Personally, I’d happily empty my bank account for an extra 5 years on this earth.

Well, if you snore that’s exactly what Nitetronic is giving you – more time. By eliminating your snoring Nitetronic is actually helping you live longer. People who snore DIE UP TO 15 YEARS SOONER than those who don’t! Read that last part again.

But Nitetronic isn’t asking for $5,000. They’re not even asking for $2,500. Heck, they aren’t even asking $1,000!

The Nitetronic pillow only costs $659 for a lifetime of no more snoring or sleep apnea. Just $659 to add years to your life, and avoid life crippling diseases brought on by persistent snoring and sleep apnea.

How much would you be willing to pay to avoid life crippling and potentially fatal diseases like diabetes, heart attack, stroke, and dementia? $659 may seem like a hefty price tag for a pillow, until you realize you’re not just buying a pillow, you’re buying more time on this earth, and a better quality of living.

The Nitetronic pillow is also offering amazing financing deals like paying $59 per month for 12 months, with no interest for the first 4 months.

And you may be wondering, “with all of this tech in a pillow is it even comfortable?” I had the same question, and then I slept on it for a week. After trying it for 7 days I have to say it’s by far the most comfortable pillow I’ve ever slept on.


Curious about the experience of using the Smart Pillow?

Here is a real feedback from Mark, a self-cured insomniac, after using the anti-snore pillow.

"I Un-Zipped the Nitetronic Pillow, Check Out All These Layers Of Comfort!"

When you open up the Nitetronic pillow you really get a sense for how plush and comfortable it really is. The “smart” part of the pillow with all of the sensors and air chambers is in the center of the pillow, surrounded by two layers of soft, supportive memory foam (on the bottom) and a very plush, insanely comfortable pillow on the top that does a great job at cooling as well. All of this is zipped into the pillow and has been designed to provide maximum comfort and maximum support.

I’ve always had a problem with snoring but never really did anything about it. In fact my girlfriend has threatened to sleep in another room if I couldn’t get it under control, which would be pretty sad. So I did some research. I didn’t want to use some anti snoring device that I had to wear to bed each night, so I started looking into anti snore pillows.

After doing a decent amount of research I found the Nitetronic anti snore pillow. I was able to afford the price tag, and figured at the very least it would make for an interesting blog post either way. So I ordered it, and within 3 days it was on my doorstep.

I took it out of the box, and the packaging was beautiful. For a piece of tech this expensive it better be packaged nicely, and it didn’t disappoint! A+ for packaging. 

I opened it and everything was arranged SO neatly. The pillow itself was neatly buttoned into a protective cloth. Though I would expect nothing less from a beautifully German engineered product! And one of the first things I noticed was how high quality the pieces were. Right down to the cord that connects the controller and the pillow. So sturdy and high quality. 

One of the things I loved the most was how simple it all is. The package only comes with the pillow, the controller, a charger, and the user manual. That’s it. There are no unnecessary pieces, and there’s no assembly. It works right out of the box (although you may need to charge it first). It’s so easy my 91 year old grandmother could figure it out without any help.

So how comfortable is it? Let me just say, after laying on it and sleeping on it, it’s WAY more comfortable than my regular pillow. I thought my old pillow was super comfortable, until I tried the Nitetronic pillow. So if you’re at all worried this wouldn’t be comfortable with all the tech installed, don’t worry. They’ve gone above and beyond to ensure maximum comfort and support in this anti snore pillow.

I slept with it for a week, here are my results:  

I downloaded the Nitetronic snoring app to track my sleep and track any snoring that took place. For reference, I used another snoring app without any anti snoring devices for the week prior just so I could see what I normally sound like before using the Nitetronic anti snore pillow so I could see if it really worked. Let’s just say prior to using the Nitetronic anti snore pillow, I was snoring a lot. Well, the results are in:

I fully charged the pillow before bed, and was excited to give it a try. Upon laying my head down on the pillow I became SO comfortable. The pillow offers an amazing balance of comfort and support. I turned out the lights, turned the snore tracker app on, and went to bed. 

I usually have a hard time falling asleep, but for some reason I fell asleep immediately with this pillow. It just feels amazing. Anyway, the next morning I woke up feeling like I had the best sleep I’d had in a very long time. I was fully rested and had no problem getting out of bed. I actually couldn’t believe how awake and alert I was. I checked the snore app and it said I’d tried to snore 5 times, and it intervened all 5 times, putting me right back to a deep, restful sleep!

Impressive! The following nights were no different. I would fall asleep fast, and wake up feeling amazing. But what I really started to notice was the change in my mood, focus, and energy during the day. I usually always need a coffee by noon because I’m foggy headed, tired, forgetful… But after sleeping with the Nitetronic anti snore pillow my days have just been… brighter.

“Never going back to my old pillow”

My old pillow (left) just doesn’t compare to the Nitetronic pillow (right)

I’ve been happier, more focused, have more energy, and just feel so much better than I did before sleeping on this pillow. And the reason why is because I’m not snoring anymore. Snoring literally drains you. Throughout the week of using it the pillow stopped me from snoring 37 times! Imagine if I wasn’t using it!

It occurred to me after this review that I wouldn’t just be sleeping on it for a week, but I’ll be using this incredible anti snore pillow for the rest of my life. It’s seriously a game changer.

Some Questions About The Nitetronic Anti Snore Pillow

Here is Mark's answer:

Is The Nitetronic Pillow Loud?

Not at all! I wondered the same thing, if it would wake me up when it inflated an air chamber. But the truth is it’s so quiet you can barely hear it. I’m not sure how they did it but it’s lower than 15 decibels, which is quieter than a whisper.

How Long Does It Take The Nitetronic Pillow To Arrive?

After ordering the Nitetronic pillow it arrived within 5 days. They’re really on top of their shipping. It arrives very fast.

Does It Require Batteries?

Nope! It’s fully rechargeable. It comes with a charging cable so you can fully charge it, then use it without having to buy batteries or plug it in. Very convenient and great to travel with.

Is The Nitetronic Pillow Comfortable?

YES! It’s the most comfortable pillow for snorers that I’ve tested. Which is great because it also works the best at preventing snoring. It’s more comfortable than my regular pillow.

Is There A Warranty?

Yes, Nitetronic comes with a 3 year warranty.

How Much Does Shipping Cost?

NOTHING! Shipping is completely free!

Is There A Money Back Guarantee?

Yes, you have a full 30 days to try it out and ask for a full refund. If you’re not completely satisfied within those 30 days, you can send it back for a full refund, no questions asked.


By using anti-snoring pillow, you can improve your sleep quality and reduce snoring. So, if you or someone you know is struggling with snoring, consider trying one of these pillows to help you adjust your sleep position and open up your airway for a quiet and restful night's sleep.


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