Sleep Apnoea Or Chronic Snoring? Stop Snoring Today.
If you want to stop snoring, or even if you suffer from sleep apnoea, then these tips below may help.
Snoring occurs when there is a collapse, blockage or restriction of the upper airway which can reduce the flow of air and cause the soft tissues at the back of the throat to vibrate.
From nasal congestion caused by a simple cold through to vocal cord dysfunction, there are many reasons for why snoring can occur. Sleeping pills, extreme fatigue and excess alcohol will also increase the likelihood of snoring as the relaxed tissues at the back of the throat are more prone to vibration. An enlarged tongue, uvula, tonsils or adenoids will also increase the likelihood of snoring.
There are some simple tips, tools and lifestyle changes that can help to reduce or stop snoring, no matter what the cause of the snoring is. If you think you might be suffering from sleep apnoea, you should consult with your doctor, but these simple lifestyle tips may still help reduce the severity of symptoms.
If you are overweight the extra bulk around the neck area may impact directly on the throat. It is also thought that when an overweight person lies on their back, the abdominal fat pushes upwards, compressing the chest and the airways. If you are unsure if you are overweight, use our quick, easy BMI calculator to find out.
Not only will regular exercise help you to achieve and maintain a healthy weight, it will also directly improve the health of your airways.
Stopping or cutting back on cigarette smoking will reduce the amount of sticky secretions and phlegm that sits in the back of the throat.
Avoid Alcohol And Sedatives
Alcohol, sleeping pills and other sedatives cause the muscles and tissues at the back of the throat to go ‘floppy’, causing them to vibrate more intensely.
Establish Regular Sleep Patterns
Being overtired increases the chances of snoring. Make sure you are getting enough sleep on a regular basis.
Change Your Sleeping Position
Sleeping on your back will result in the tongue and soft palate collapsing into the back of the throat. If you are prone to snoring, try training yourself to sleep on your side. It may also be worth changing your pillow. Some older pillows contain dust and allergens. There are also numerous anti-snoring pillows available on the market for back sleepers and side sleepers.
Open Up Your Airways
Try having a hot shower before bed or using a nasal spray that has been formulated for snoring. A ‘neti pot’ to rinse out your nasal passages, nasal strips to hold your nasal passage open or snoring mouth guards might also help to maintain open airways while you sleep.
If All Else Fails, Seek Professional Advice
Up to 45% of adults will snore at least occasionally, if not more regularly. There are many health risks associated with chronic snoring. If you snore, there is a 75% chance that you suffer from obstructive sleep apnoea. If you have tried these simple methods and lifestyle changes above and you have been unable to stop snoring, there is a chance you may suffer from this condition. This very serious condition that should be addressed by a health professional, so be sure to discuss your snoring concerns with your doctor at your next appointment.