The only thing more annoying than being woken up by the sound of someone snoring is not being able to actually get to sleep in the first place, because of someone snoring. With statistics showing that 51% of men are snorers, this is a problem that is more likely to be experienced by women. In fact, 41% of women with a snoring partner say they’ve had relationships problems because of it.
So, what is snoring? When you sleep your tongue, mouth, and throat relax and narrow. This can create obstructed airways and therefore when you breathe there are loud vibrations known as snoring.
There are lots of factors which affect snoring;
- Drinking too much alcohol – the sedative effect of alcohol relaxes your jaw and throat muscles, as a result, these muscles collapse onto your airway, restricting airflow and causing snoring.
- Smoking – this irritates the membranes in the nose and throat which can block the airways and cause snoring.
- Being overweight – being overweight can cause bulkier throat tissue, contributing to obstruction of airways and causing snoring.
- Posture whilst you sleep – lying on your back with your head on a pillow elevates the head above the body, this causes the opening between mouth and nose to close and thus cause snoring. More men sleep on their back and more women sleep on their side, again explaining the higher percentage of male snorers.
- Age – Overall, 45% of people admit to being snorers. This ranges from 22% amongst 18-24 year olds to 55% amongst over 60s.
Fortunately, there are simple lifestyle changes you can make to reduce or prevent snoring;
- Try to lose weight
- Try to quit smoking
- Drink less alcohol
- Sleep on your side, or ask your partner to roll you on your side if you start snoring
- Avoid sleeping pills as these can also contribute to snoring
If snoring is having a considerable impact on your partner or your relationship you can book an appointment with your GP who can examine you and offer more specific treatment. For example, if the problem is your tongue partially blocking the back of your throat you can get a mandibular advancement device, a device you wear in your mouth to bring your tongue forward. Or, if the problem is your mouth falling open when you’re asleep you can get a vestibular shield, a chin strap to hold your mouth closed, or a device you wear in your mouth to make you breathe through your nose while you sleep. Or, if the problem is blocked or narrow airways in your nose you can get a nasal dilators or strips that hold your nose open while you sleep, or sprays to reduce swelling inside your nose
Snoring is a common and fixable problem, try out the tips we have discussed above and let us know if they have helped you. If you or your partner suffer from snoring tell us how it has affected you or how you have tried to reduced the problem. Join or start the conversation below.
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