5 Tips to Reduce Snoring
To kickstart National Stop Snoring Week, we thought we’d look into how we can reduce snoring. Unfortunately, there’s no magic cure for snoring, although lifestyle changes, over-the-counter remedies, and medical treatment can help. Snoring is often related to lifestyle, so there are some adjustments you can make to minimise the effects.
- Maintain a healthy weight and diet. Research shows that overweight people are more likely to suffer from snoring than those who are of a healthy weight. The fatty tissue around your neck squeezes the airways and can prevent air from flowing in and out freely, which results in snoring.
- Sleeping on your back with your arms by your side is perfect if you suffer from a bad back, unfortunately, it can lead to your tongue, chin and any excess fatty tissue under your chin squashing your airway. Try to sleep on your side, this will prevent any excess fatty tissues squashing your airway.
- Whilst you might feel that alcohol helps you to fall asleep, it can result in loud snoring. Alcohol causes the muscles to relax more than usual during a night’s sleep, this relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.
- Quit or cut down on smoking. Cigarette smoke can irritate the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become’s congested, it can be difficult to breathe through your nose because the airflow is decreased.
- Ensure that your nasal passage is 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.
If your snoring persists, you can ask your pharmacist to tell you what other medical options are available, or you can visit the British Snoring and Sleep Apnoea Association’s website for more information.