The Secret to Cutting out Snoring Once and for All

Do you share your bed with a snorer or is it you who snores? Most of us claim we don’t, yet our loved-ones would beg to differ. If you are being driven to distraction by the sounds of your partner’s not-so-sweet nasal tones, it may be time to consider giving them suggestions on techniques to combat snoring.

Snoring occurs when the soft palate at the back of the mouth vibrates as we breathe. Research indicates that a snore can be as loud as 69 decibels, which is almost as earth-shattering as a pneumatic drill and more than loud enough to be heard by the neighbours!

It is estimated that around 3.5 million people in the UK are affected by snoring. Snoring can affect people of all ages, although it is more common in older people with twice as many men than women suffering.

Snoring may seem like a bit of a joke to some, but for others it really is no laughing matter. Not only is it embarrassing, but it can also be an indication of sleep apnoea, a condition that can lead to serious health problems.

Top tricks to prevent snoring.

Don’t sleep on your back

Try sleeping on your side for a more restful night. Sleeping on your back allows your throat to relax and block the airway. To stop yourself from rolling over, consider sewing a tennis ball – stuffed into a sock – to the back of your pajamas.

Maintain your ideal body weight.

Excess weight, particularly when stored around the neck, can put pressure on the airway. This can increase the chance that those tissues will rub together. Individuals with a neck circumference of 43cm (17 inches) are most at risk. Even losing a few pounds could make a difference.

Limit or avoid alcohol at bedtime.

Alcohol relaxes the airway, leading to snoring. Make sure you don’t go over the recommended daily limits of 3   4 units for men and 2   3 units for women. Don’t consume alcohol just before bed. Sleeping tablets can also have the same affect.

Don’t smoke.

Tobacco can cause the airway to become inflamed and blocked, which can result in snoring. Smokers are twice as likely to snore than non-smokers. Breathing in a loved-one’s secondhand smoke can be equally damaging.

Consider pet or dust allergies.

Common colds and sinus infections can often lead to temporary bouts of snoring by forcing you to breath through your mouth. If you believe that your snoring is the result of an allergy, it may be time to banish pets from the bedroom, or consider re-homing them.

If you have tried these simple suggestions and are still suffering, it may be time to consult your GP to rule out other health problems. You may require surgery to remove nasal polyps or some of the soft tissue at the back of your throat. Or it could be that your nose is crooked and you need an operation to straighten it.

Your GP will also need to rule out sleep apnoea. This is a serious condition that causes the sufferer to temporarily stop breathing when snoring. Severe sleep apnoea can lead to life-threatening illnesses such as high blood pressure, heart attack and stroke.

You don’t have to suffer when it comes to snoring. There are many treatments on offer and your GP or pharmacist will be able to advise you further.

Archers are the sleep specialists, providing you with the best bedroom furniture and essentials.

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