10 ways to stop snoring

1 Find the perfect position
Snoring is caused by vibration of the soft palate (the back of the roof of the mouth), so experiment with different sleeping positions and avoid sleeping on your back. If you don't have anyone to help you with that, sew a tennis ball into the back of your pyjamas or whatever you wear in bed. It's an old trick, but sometimes the old ones are the best.

2 Cut down on the booze
Alcohol slows the brain's responses and causes muscles to relax in all areas of the body. This intense relaxation means the oropharynx (the top part of the throat) collapses, vibrates and makes you sound like a chainsaw at night. Alcohol also triggers nasal airway irritation, which increases the airway resistance when breathing.

3 Raise your head
Snoring is often caused by a narrowing of the passage through which you inhale. Sleeping with your head raised off the mattress allows smooth air-flow and so lets fewer vibrations escape your mouth.

4 Check your neck
If you have a collar size of 16½ inches or more, you may have excessive fat around the throat or not enough muscle tone to keep the airway open for normal breathing. People with short, fat necks are also likely to suffer obstruction in the oropharynx during sleep, which is another cause of snoring.

5 Test yourself
Visit the British Snoring & Sleep Apnoea Association website (britishsnoring.co.uk) and carry out the simple tests to see what type of snorer you are. Once you know what causes your roar, you can look at the products available and try to resolve the problem.

6 Lose weight
When a man piles on the pounds, it usually hits his neck and waist first. This means that when you lie on your back the fatty tissue puts pressure on the airway, preventing air getting in and out of your throat.

7 Stay away from the fags
Chemicals in cigarette smoke irritate the lining of the nasal cavity and throat, causing swelling, catarrh and congestion that increases with each cigarette. If you do smoke - and you may have heard this before, but you really shouldn't - avoid puffing for at least four hours before going to bed.

8 Don't overlook allergies
Allergies to feather pillows or pet hair are common causes of snoring. This nasal inflammation, known as allergic rhinitis, can cause the partial obstruction that gives rise to snoring sounds. You may find that changing from feather bedding to synthetic fibre eliminates the snoring. If you have a pet, keep it out of your bedroom - and, no matter how much you love your cat, dog or gerbil, for goodness' sake don't let it sleep on your bed.

9 Shut your gob
We're designed to breathe in through our noses, which filters, warms and humidifies air before it enters the lungs. When we breathe through our mouths, the air hits the back of the throat head-on, creating loud vibrations in this soft tissue. If you normally breathe through your mouth during sleep, try Snore Guard (snoreguard.com). This device encourages your body reflexes to keep a nasal airway open and your breathing relaxed.

10 Ditch the pills
Sedatives such as sleeping pills depress the central nervous system and relax the throat muscles. We don't snore when we're awake because the muscle in the upper airway has more tone than during sleep, so don't pop the pills and your throat should stay sturdily silent - and the missus might get some kip.