How to … (hopefully) stop snoring

Chronic snoring can be extremely annoying, both for you and your partner. 

It can cause sleep deprivation for both of you and can be an indicator of serious health problems in the snorer.

Everybody snores now and then, but around 20 per cent of people can be classed as ‘chronic snorers’ – those who snore most, if not all, nights of the week.

Chronic snoring is more common in men, but also affects a significant number of women (40 per cent of men and 30 per cent of women in Australia).

It appears to run in families and becomes more common as you get older. 

If this sounds like you or your significant other, there are a few practical steps you can take to address the issue and enjoy more restful nights.

Change your sleeping position

Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, leading to snoring.

To prevent this, try sleeping on your side by using a body pillow.

Using an extra pillow to raise your head slightly can help keep your airway open and reduce snoring. This can be particularly useful for those with mild sleep apnea.

Lose weight

Excess weight, especially around the neck area, can put pressure on your throat and lead to snoring. If you’re overweight, losing even a small amount of weight can have a positive impact on snoring.

Leading a healthy lifestyle can significantly reduce chronic snoring. Start by maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

Avoid heavy meals and alcohol close to bedtime, as they can relax your throat muscles and worsen snoring.

Stay active

Regular physical activity, like walking or swimming, helps keep your body and throat muscles toned. Aim for at least 30 minutes of exercise most days of the week to support better sleep and reduce snoring.

Stay Hydrated

Drinking enough water throughout the day keeps your throat lubricated and can help reduce snoring. Try to limit caffeine and alcohol, as they can lead to dehydration and increase snoring.

Allergies and nasal congestion

Allergies and nasal congestion can contribute to snoring. Keep your bedroom clean and free from allergens, and consider using a saline nasal spray or a humidifier to keep your nasal passages clear.

Quit Smoking

Smoking can irritate the lining of your throat and nose, leading to inflammation that causes snoring. Quitting smoking not only improves your overall health but can also improve the quality of your sleep.

Anti-Snoring Devices

If lifestyle changes aren’t working there are various anti-storing devices available, such as nasal strips, throat sprays, and anti-snoring pillows.

Consult a doctor

If your chronic snoring persists despite trying these methods, it’s time to consult a healthcare professional as it may be an indicator of more serious health problems like sleep apnoea.

A doctor can assess your snoring patterns, recommend further tests if necessary, and suggest appropriate treatments, such as a Continuous Positive Airway Pressure (CPAP) therapy or other medical interventions.

Do you or your partner snore regularly? Have you tried any of these methods? Let us know in the comments section below.

Also read: Do you need more sleep in winter?

Health disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.

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