How to Fix Snoring and Sleep Apnoea – A Step-by-Step Guide

Overview

ENT surgeon Vic (Vik Veer) presents a step-by-step approach to snoring and suspected obstructive sleep apnoea (OSA), beginning with measures to try at home and moving on to NHS assessment and treatment.

Very loud snoring can indicate a sleep-breathing disorder, and OSA may occur even if someone does not feel especially tired. Possible signs include dry mouth on waking, waking to urinate, morning headaches, dozing off in the evening, brain fog, poor concentration, or mistakes at work.

Strategies to Try at Home

Check for nasal blockage

• Notice whether one or both sides of your nose feel blocked, particularly on waking.
• A decongestant spray, such as Sudafed or Otrivine, may be used briefly to test whether opening the nose helps. Do not use these sprays for more than a few days, as prolonged use can cause rebound congestion.
• For ongoing congestion, steroid nasal sprays may help. Rinse the nose with salt water first, aim the spray correctly, and avoid a strong sniff afterward so the spray stays in the nose. These sprays may take four to six weeks to work.
• Consider whether allergies or irritants may be involved. If a specific allergy is identified, ask a clinician about treatment options such as immunotherapy.
• A nasal dilator may help if the nasal passages collapse inward. A significantly deviated septum may need assessment by an ENT surgeon.

Support nasal breathing

If your nose is clear, the presenter suggests trying a chin strap for a limited period to help some people get used to keeping their mouth closed while sleeping. He prefers a strap that goes around the front of the head and cautions against positioning it so that it pulls the jaw backward.

He is not a strong proponent of mouth tape. He also mentions soft cervical collars, but advises that pressure should be on the bony front of the chin—not the throat. These approaches are intended to support nasal breathing, not to treat every cause of snoring or OSA.

Change sleep position

• Side sleeping can reduce snoring and breathing obstruction for some people by making it less likely that the tongue and other soft tissues fall back into the airway.
• A large positional backpack may help prevent rolling onto the back. The presenter says small objects such as tennis balls may be uncomfortable or ineffective.
• If comfortable, the recovery position—more toward the front than simply on your side—may help further.
• A special pillow may be an option for people who benefit from side sleeping but find it uncomfortable.

Consider throat and airway exercises

Exercises for the tongue, throat, palate, neck, and breathing muscles may help some people. Singing and playing certain wind instruments are also mentioned as potentially helpful activities. A myofunctional therapist can guide structured exercises, though research results vary.

Address weight, smoking, and alcohol

• Weight loss may improve snoring and OSA, but it may not eliminate them—especially if symptoms have been present for a long time. The presenter recommends treating weight loss as one part of a broader plan rather than expecting it to be a cure.
• He describes maintaining a lower weight for a period before attempting further loss. Exercise may help prevent weight regain, even if diet is the main driver of weight loss.
• He advises stopping smoking, which he says can worsen nasal and lung function.
• Alcohol can relax airway muscles and worsen snoring and OSA. It can also disrupt sleep and contribute to a cycle of relying on alcohol and caffeine.

Devices and Clinical Treatment

Oral and tongue devices

• Tongue-retaining device: A suction device that gently holds the tongue forward may help when the tongue falls back and obstructs breathing. The presenter advises against pulling the tongue out too far.
• Mandibular advancement device: A custom-fitted device made with a dentist moves the lower jaw forward. The presenter prefers this to bulky boil-and-bite versions bought online and notes that a dentist can monitor effects on the jaw and teeth.
• iNAP device: Uses gentle suction to hold the tongue forward and requires the person to be able to breathe through the nose.

Assessment

If symptoms persist or you are concerned, the presenter recommends discussing them with a GP. A sleep study can assess breathing, oxygen levels, and snoring.

He suggests the STOP-BANG questionnaire as a screening aid and cautions against relying only on the Epworth Sleepiness Scale. A clinician may examine the nose and tonsils before recommending treatment.

CPAP

For moderate to severe OSA, CPAP uses air pressure to keep the airway open. The presenter encourages people who are offered it to try it. Some people adapt quickly, while others need time, equipment adjustments, and support.

He mentions OSCAR and SleepHQ as tools for reviewing CPAP data, and peer support as another possible resource.

Surgery and implants

Treatment depends on where the airway is narrowing or collapsing. Options may involve the tonsils, palate, throat sidewalls, tongue, jaw, or nerve stimulation.

The presenter emphasizes that surgery is not a quick, universal cure. It may be one stage in a longer treatment plan, and CPAP may still be needed before or after surgery.

Safety Reminder

OSA can impair alertness and reaction time even when a person does not feel sleepy. Anyone worried about OSA—especially someone who drives for work—should seek medical assessment rather than assuming they are safe to drive. Discuss treatment and driving requirements with the relevant clinician and licensing authority.

Presenters and Sources Mentioned

• Vic / Vik Veer — NHS ENT surgeon and presenter
• NICE guidelines — mentioned in relation to NHS assessment and treatment
• Myofunctional therapists — specialists who can guide airway exercises
• Hope to Sleep charity forum — suggested as a source of peer support for CPAP users
• OSCAR and SleepHQ — CPAP-data review tools
• Uncle Nick and LankyLefty27 — YouTube creators mentioned for CPAP-setting guidance