How to stop snoring- the three changes to make

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Snoring is annoying, but it’s normally not a huge problem. If snoring is impacting your quality of life, there are plenty of changes you can make to stop snoring. chatted to Kally Sleep’s sleep doctor Ori Leslau to find out three ways to stop snoring.

What causes snoring?

Snoring is very common, and is normally caused by things you can change.

Snoring happens when your tongue, mouth, throat, or airways in your nose vibrate as you breathe.

They vibrate when you sleep because these parts of your body relax and narrow.

You are more likely to snore if you are overweight, smoke, drink too much alcohol, or sleep on your back.

Sometimes your snoring is caused by conditions such as sleep apnoea, which is when your airways are temporarily blocked as you sleep.

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How to stop snoring

The easiest way to stop snoring is to reverse the things that cause it.

Sleep doctor Ori said : “Snoring can be due to a range of factors, such as whether the snorer is overweight, has a cold, sleeps on their back or has been drinking alcohol (all of which increase the likelihood of a noisy night).

“The good news is there are many things you can do to minimise snoring, many of which are very simple, quick and effective:”

Lose weight

If being overweight causes snoring, losing weight is a magical fix.

Ori said: “Exercise and a healthier diet can lessen the weight around your neck and throat, which presses down on your airway and causes snoring.”

Changing your diet is unlikely to stop snoring by itself, the physical exercise is what will help the most.

You should also try to have smaller meals in the evening and drink plenty of water.

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Change positions

Back-sleepers are most likely to snore, so it’s obvious that changing position could help.

Ori suggested: “Change your sleeping position – If you sleep on your back then switching to your side or front could help.

“This is because when you sleep on your back, your tongue flops backwards and can partially block your throat. This in turn restricts air flow.”

Sleeping on your side will reduce the compression of your airways and stop you snoring.

You could try taping or stitching a tennis ball to the back of your pyjamas to keep you on your side.

Alternatively, buy a special pillow or bed wedge to help you to stay on your side.

Cut out alcohol

Men and women are advised not to regularly drink more than 14 units a week.

This equates to about seven pints of a lower to normal strength beer, lager or cider.

It also means you should avoid drinking more than nine small glasses of wine in a week.

Ori said: “Avoid alcohol before bed – Whilst alcohol can make you feel drowsy, it actually reduces your sleep quality plus it relaxes your throat muscles which will make snoring worse.

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