How to stop snoring

In one way or another, we have all fallen victim to snoring. Whether you’re lying awake at 3 in the morning in bed as your spouse breathes heavily beside you, or if you are the person being woken up by said sleep deprived partner for the 4^th or 5^th time during the night, we all ask the same question at some point – just what can be done to stop it?

Snoring can affect both the quantity and quality of your sleep, which can lead to a whole host of health problems later down the line. Many people attempt to remedy the situation through sleeping in different bedrooms, using music to drown it out, or even going as far as making a snoring partner sleep on the sofa bed. This month we want to share with you more effective ways to help stop you or your partner from snoring, without impacting your relationship and health.

Firstly, let’s take a look at what different types of snoring can occur.

There are 3 different types of snoring

1. Mouth snoring – where the snoring originates from your mouth. This also encapsulates tongue based snoring (where the tongue falls into the back of the throat causing it to block the airway).
2. Nose snoring – This is where there is nasal collapse or congestion within the nose.
3. Throat snoring – If you snore from your throat, this would be due to the vibration of the soft tissue.

What causes snoring?

Being overweight – Carrying excess fat around the throat or neck can be a cause of snoring as it constricts your airway passage.

Alcohol consumption – Alcohol relaxes the muscle tissue in your airways as you sleep, causing it to narrow the airways which can lead to snoring.

Smoking – If you smoke, it can cause your airways to become inflamed and swollen which can also narrow the airways, as well as being bad for your health in general.

Nasal and sinuses – A stuffy nose can make inhaling difficult when sleeping as once again the nasal passages are much narrower, which in turn can cause snoring.

Sleeping posture – Depending on how you sleep this can affect your snoring habits. For example, if you tend to sleep on your back, this can cause your throat to relax and restrict your airway.

What can be done in an attempt to stop snoring?

Weight loss – Losing weight can help to reduce the amount of excess fat around your throat which in turn should help to reduce the chance of snoring.

Limit alcohol consumption – Limiting the amount of alcohol you consume will help not only with weight loss, but should also hopefully reduce snoring. If you do have a drink, then make sure you stop 4 hours before you go to bed.

Quit smoking – Quitting smoking will help to decrease snoring and also help improve your overall health.

Clear nasal passages – Using a decongestant or nasal strips should help to make breathing through the nose much easier. If your nasals are inflamed or stuffy due to allergies, then make sure the proper allergy medication is taken at the appropriate time.

Change your sleep position – If snoring occurs when you are lying on your back, then attempt to sleep on your side so that your throat muscles don’t restrict the airways when they relax. Try to encourage yourself to stay on your side by providing discomfort when you try to roll onto your back. Lodge a pillow behind you or place uncomfortable objects on your mattress so you move back onto your side once more.