Be honest. Do you know you keep your partner awake at night with snores that could only be described as akin to those a farm animal makes?
Or are they the ones who get an elbow to the ribs when they let out an echoing snore around the bedroom?
Whoever the culprit is, it would be helpful to get some tips on how to stop it, right?
Here are the best tips to stop snoring with some simple lifestyle changes.
1. Maintain a healthy weight and diet
Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.
2. Try to sleep on your side
Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.
3. Avoid alcohol before going to bed
Avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night’s sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.
4. Quit or cut down on smoking
Quit or cut down on smoking. Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it’s difficult to breathe through your nose because the airflow is decreased.
5. Keep your nasal passages clear
Keep your nasal passages clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray.
Ask your pharmacist for advice, or see your GP, if you’re affected by an allergy or any other condition that affects your nose or breathing, such as sinusitis.
6. Try an over-the-counter remedy
The British Snoring & Sleep Apnoea Association website has details of a variety of treatments you can try at home, including pillows, Snore Calm products, mouth-guards, nasal strips and dilators, as well as mouth-breathing devices.
7. Visit your GP
If your snoring persists, it might be necessary to seek medical help. For some cases of snoring, surgery to fix structural problems in the airways, such as enlarged adenoids, is necessary
If your snoring is caused by looseness in your soft palate (the soft upper part at the back of the mouth), a technique called radiofrequency ablation, which uses heat energy to tighten the palate, may help.
Brazilian scientists have revealed a set of tongue exercises designed to stop people snoring.
Here are some of the moves they suggested performing every day:
- Push your tongue against the roof of the mouth and slide the tongue backwards.
- Suck your tongue and press it against the roof of the mouth.
- Press your tongue against your front teeth and force it against the mouth’s floor.
- Open wide and said the vowel ‘a’.
This is when you breathe through your mouth during sleep rather than using your nose.
See if you can make the snoring noise with your mouth closed. If you can only do it when it’s open, then using devices to keep your mouth closed at night could help reduce the snoring.
Mouth breathing devices, including Snore Calm Chin-Up Strips (a sort of self-adhesive plaster to prevent the mouth falling open) will help you to breathe through your nose.
you can also try singing lessons. There’s some evidence that regular vocal exercises may help people who snore because it tones the soft palate, the tongue, the nasal passages and the palatopharyngeal arch. Visit singingforsnorers.com.
US researchers are also trialling a new device – the Varnum mouthpiece – which sticks to the outside of the mouth and stops it opening during sleep.
It allows a small amount of air in and out, just enough without vibrating the throat tissue. This makes it more comfortable to use, and it doesn’t wake patients up during the night if they subconsciously start breathing through their mouth.
In a pilot study, the mouthpiece produced a threefold drop in snoring.
Called Zeeq, the pillow can play music to help you fall asleep, monitor and react to your snoring. The system, called REM-Fit Audio, lets you stream music wirelessly, selected from an IOS, Android Music or Spotify source, or even Zeeq’s relaxing playlist.
The pillow is available at Amazon and more information check out our page on the high tech pillow.
A new product called Snorifix has recently emerged on the market, promising to help millions of snorers (and their partners) with their everyday snoring nightmare.
Snorifix is a lightweight elastic strap which is worn around the head and chin. The strap holds the jaw closed at night, keeping a clear airway to the windpipe and the rest of the body.