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5 Ways to Stop Snoring
We've all done it before, whether it was due to a bad cold or one-too-many alcoholic beverages. Once in a while, it's not really a problem; but if you are a serial snorer, you could be damaging your partner's health and your relationship. Snoring can be curable with a few lifestyle changes, but sometimes it's not quite so simple.
Couples find that the sleep-deprivation is enough to cause severe tension and arguments between partners. Their sex life can even suffer because of snoring, and partners can feel lonely if the issue gets so bad, they have to sleep separately. So how do you stop snoring?
Cut Back On Bad Habits
Probably one of the most obvious reasons for excess snoring, alcohol relaxes the muscles more than usual. Your throat collapses easily, causing the inhibition of air. Sometimes this can stop you breathing, until you jolt awake with a snort – you probably won't remember this in the morning, but repeated sleep apnoea (interrupted breathing) can leave you feeling drained and tired, as well as your partner.
Cut out the ciggies too – they are another bad habit that increases your chances of snoring. Cigarette smoke irritates your nasal cavity and throat, leading to swelling. With no room to breathe properly, not only will your airflow be decreased, but you will start snoring.
Always sleep on your side, as lying on your back relaxes the tongue and chin – this will squash your airway. Look to your bed, and make sure that your mattress is supporting you properly, because this too can affect your sleep posture. Visit
Archers sleep centre
to pick out a new bed to replace that sagging, old one.
If you are overweight or unhealthy, this could be the source of your snoring episodes. Fatty tissue around your neck presses down on your throat and hinders the free-flow of air. A man with a collar size of over 16 ½ inches is likely to snore. Men are more likely to snore because their air passages are generally narrower.
Clean Your Nose!
Having clear nasal passages is the easiest way to ensure a quiet night. Don't breathe in through your mouth, if you can help it. A few drops of olbas oil on your pillows can help open up your airways. Anyone with allergies should utilise antihistamine and nasal spray. Obviously, contact your doctor about the most effective approach.
Pile Up The Pillows
Elevating your head can help you breathe easier and cajole your jaw to move forward. There are specially tailored pillows to aid sleeping which make sure your airways are as open as possible. Low pillows can encourage the tongue to block the flow of air in the throat.
There are a variety of treatments available to help with snoring problems, including nasal strips, throat sprays, and aids to reposition your jaw. Talk to your local pharmacist or visit the British Snoring and Sleep Apnoea's site for more information.