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How to Prevent Snoring

Classed as one of the most irritating bedroom habits, snoring affects as many as 30% of us with the chances increasing with age.

Everything from your diet to allergies can affect your quality of sleep, but you may not have known that they have surprising effects on your snoring patterns.
We share four changes that can influence snoring and how to implement them in your daily lifestyle to help your partners’ sleep feel a little bit more restful:

Cut-down on alcohol

Whilst there’s no magic miracle to stop snoring, the amount of alcohol you drink before you head to bed can help to reduce it.

Alcohol and sedatives cause the muscles in the back of your throat to relax; allowing significant amounts of air to pass through your airways and create the noise we know as ‘snoring’.

Cutting down on your alcohol consumption can help to keep these muscles rigid and provide a solid structure for air to pass through to your lungs.

Consider your sleeping position

Your sleeping position is one of the biggest factors which influence how much you snore and can help to diminish your chances of ruining your partner’s sleep.

Sleeping on your side is the recommended position as it can prevent your back, chin and tongue from squashing your airway and causing air to force through a tiny tube.

You can also elevate your head on a number of ergonomically designed pillows to get a comfortable sleep whilst ensuring the airway isn’t blocked.

Keeping your nose clear

Along with your airway, your nasal passages can also affect the amount of time you spend snoring. Keeping your nasal passages clear can help you to breathe in through your nose as opposed to your mouth.

You can keep your nose clear by using nasal strips and spray, or inhaling steam for 10 minutes before you head to bed. This can help to lubricate the area and widen the tubes to prevent vibrations which causes snoring.

Quit smoking

Because the chemicals found inside a cigarette can cause swelling in the nasal passages, the airflow from your nostrils to lungs can be hindered.

These smaller passages can force a large amount of air through small tubes which is the main influence for snoring.

Health risks

Despite snoring habits risking the chances of keeping your partner awake for the majority of the night, it also could be a key indication of a serious health condition.

Very loud snoring often indicates a narrow airway and in extreme cases, can be the result of your throat completely closing whilst you sleep. This condition is known as sleep apnea.

Sleep apnea is a relatively common sleep condition and affects around 4% of men in the UK and can be treated by following the lifestyle changes we’ve mentioned in this article.

If you suspect that you are suffering from the condition and recognise that you may be experiencing specific symptoms, consult your GP.

Creating the perfect sleep environment which features a comfortable mattress and regulated temperature is a great way to ensure that detrimental health isn’t caused by a lack of sleep.