Stop Snoring This Summer: Fast Fixes And Proven Treatments

Snoring can turn a summer holiday into a long, tired blur. If you are lying awake listening to your partner, or you are the one getting nudged all night, you want help that actually works. This guide gives you quick fixes you can try tonight, then walks you through proven treatments you can start from anywhere in New Zealand.

Quick at‑home tips you can use tonight

Try these simple changes before bed. They are low effort and often make a real difference.
Sleep on your side: Back sleeping lets your tongue fall backward and narrows the airway. Use a pillow behind your back or a small side‑sleeping cushion to keep position.
Skip alcohol late: Alcohol relaxes throat muscles and increases snoring. Aim to avoid it for three to four hours before bed.
Rinse your nose: A saline rinse or gentle spray can clear swelling and reduce nasal resistance. Clearer breathing equals quieter nights.
Keep cool: Summer heat worsens congestion and mouth breathing. Use a fan, breathable bedding and keep the room comfortably cool.
Elevate your head: A wedge pillow or an extra pillow can reduce soft tissue collapse in mild snoring.
Stay hydrated: Dry tissues vibrate more. Sip water throughout the day, and keep a glass by the bed.
Avoid late meals: Large, spicy, or dairy‑heavy dinners can trigger reflux and swelling that worsen snoring. Keep dinners earlier and lighter.

Why you might snore so badly

Snoring occurs when air moves through a narrowed airway and vibrates the soft tissues. Common causes include:
Nose blockage from allergies or a cold
Relaxed throat muscles during deeper sleep
Back sleeping, which lets the tongue fall back
Being overtired or after alcohol
Weight around the neck and tongue area
Jaw and tongue shape that naturally narrows the airway
When snoring is loud, nightly, and accompanied by pauses in breathing, choking, or gasping, it may indicate obstructive sleep apnoea. Other flags include waking up tired despite enough hours, morning headaches, a dry mouth, or daytime sleepiness. If that sounds familiar, testing is the next step.

When snoring signals sleep apnoea

Sleep apnoea is common in Kiwis and often underdiagnosed. The simplest way to check is a home sleep test. You sleep in your own bed with a small, easy setup. The device records breathing, oxygen, heart rate and snoring. An expert reviews your results and explains their implications. If you need treatment, you get a clear plan with options that suit your life and budget.

Partners, your observations matter. If you hear loud snoring, breath holds, or gasps, speak up. Record a short audio clip or note how often it occurs. Your input helps confirm the pattern and guides the right
treatment.

Fast, proven treatments you can start from home
AwakeNZ offers three effective pathways, all available nationwide.
Mandibular advancement device (MAD): A small mouthguard that moves the lower jaw slightly forward, which opens the airway. It is quiet, portable, and effective for primary snoring or mild-to-moderate apnoea. 

CPAP or APAP therapy: A compact device sends gentle air pressure through a mask to keep the airway open. It treats snoring and apnoea across all severities when used regularly.

Lifestyle boosts: Side sleeping, weight loss if needed, alcohol timing, and nasal care can improve device performance.

CPAP vs. MAD: Which is better?

It depends on your diagnosis and goals.
If you have moderate to severe sleep apnoea, CPAP or APAP is usually the gold standard for effectiveness. It can reduce apnea events to near zero when properly configured. It also stops snoring.
If you have simple snoring or mild apnoea, a MAD is a strong, lower‑profile option. It is easier to transport and has no hoses or power leads.
If comfort and portability are top priorities, start with a MAD. If you want maximum control over apnoea events, begin with CPAP. 

We often suggest confirming the diagnosis first, then trialling the most suitable option with expert support. That way you get clarity and confidence.

Start with simple, repeatable habits tonight, then get tested if snoring continues or daytime tiredness is creeping in. Small changes plus evidence‑based treatment beat quick fixes that fade after a week.

How AwakeNZ makes it easy, anywhere in NZ

Here is how you can move from guesswork to real sleep this summer.
1. Book a home sleep test
We courier a compact home sleep test kit, walk you through setup, and provide a phone or telehealth recap of your results within days. You get a clear answer about snoring and apnoea, and we can share the report with your GP if you like.
2. Try therapy at home
If your results point to apnoea, start a CPAP or APAP trial. Hire packages start at around $5 per day and include setup assistance, ongoing monitoring, and remote adjustments.
If simple snoring or mild apnoea is likely, we can fit a MAD or snore mouthpiece and guide you through adjustments.
3. Lean on expert support
Telehealth consults are just $30. We check comfort, fine‑tune settings, and help with insurance if you have Southern Cross. Your partner can join the call so everyone is on the same page.

Ready to sleep better? Do this next:
Start with the quick tips tonight: side sleeping, drinking water before bed, keeping the room cool, and a saline rinse.
If snoring is loud, nightly, or you wake up tired, book a test so you can choose the right treatment with confidence.
Bring your partner into the process. Their feedback helps measure progress and keeps you both on track.

You can get started from anywhere in New Zealand. Book a home sleep test online, or call 0800 292536 for friendly help. We are here to help you find a snoring solution that fits your life, so you can sleep better and enjoy your summer.

 

Sleep better and live well New Zealand with AwakeNZ