In the UK alone, approximately 15 million of us are snorers! This is quite alarming when you consider that snoring is one of the primary causes of sleep disruption. We’ve found that the main elements that result in snoring are: Alcohol consumption, smoking and eating before you go to bed. So here are our top tips to help you stop snoring.
Change Your Sleeping Position
Sleeping on your front should be avoided as it can lead to back pain, but sleeping on your back actually makes you more likely to snore. Sleeping on your back causes your tongue and chin to relax, therefore blocking your airways, which results in snoring. This is why we’d advise sleeping on your side in order to prevent this.
Weight Loss
Obesity has been heavily linked to snoring. This is due to a buildup of fatty tissue around the neck and throat area, it’s important to maintain a healthy diet and exercise regime if you are trying to stop snoring.
Avoid Alcohol Consumption Before Bed
Alcohol causes your muscles to relax more than they would during a regular night’s sleep. This added relaxation of the muscles makes the back of the throat close much more easily, which leads to snoring.
Keep Your Nasal Passages Clear
This ensures that you can breathe through your nose rather than your mouth whilst you are sleeping. If your nose is blocked as a result of an allergy, we’d suggest using a nasal spray. Snoring is a direct result of your airways being blocked, therefore by keeping your nasal passages clear, it should help you to stop snoring.
Quit Smoking
Smoking has heavily associated with snoring. Smoking causes several issues related to breathing as a result of the damage that it does to your lungs. Therefore, if you are a smoker and you were to quit, you will soon find that your snoring will cease in due time.
Treat underlying medical conditions
If you have a medical condition such as sleep apnea, treating the condition may help to stop your snoring.
Use a humidifier
Dry air can irritate the mucous membranes in the nose and throat, making it more likely that you will snore. A humidifier can add moisture to the air, which can help to reduce snoring.
Elevate your head
Elevating your head while sleeping can help to keep your airway open and reduce snoring.
Try a mouthguard
A custom-fitted mouthguard can help to keep your jaw and tongue in a forward position, which can help to keep your airway open and reduce snoring.
Consult a doctor
If your snoring is severe or accompanied by other symptoms, such as choking or gasping during sleep, consult a doctor to rule out any underlying medical conditions.
It's worth noting that some of the tips above may not be effective for everyone and it's important to consult a doctor or a sleep specialist if snoring is associated with other symptoms or if it's affecting your quality of life. Read more about snoring facts and information.
