The pursuit of a good night’s sleep is something most people can relate to, and with the many stresses of modern life, it can often feel difficult to switch off, drift off, and get those all-important recommended eight hours.
And, as if it wasn’t difficult enough, snoring is another spanner in the works that can disrupt your sleep, as well as keeping your partner awake at night and thus, impacting upon theirs. If you’re one of the many who suffer from nightly snoring, then know that you’re not alone – in fact, around 44 per cent of adults between 30 and 60 years old snore regularly, with men being particularly prone. And beyond the age of 60, as many as half of all people snore, so it’s much more common than you might think.
Constant snoring can have a lasting impact on your health, which is why it’s important not to simply leave it unchecked. It can cause a decrease in oxygen levels, first leading to fatigue, brain fog, difficulty concentrating and mood swings, and later on, even heart attacks, strokes, high blood pressure and type two diabetes.
So, what exactly causes snoring? Well, it’s caused by a condition called sleep apnoea, and the sound is made when air passes through a partially blocked airway and the tissues at the top touch each other, causing them to vibrate. There are many different causes, which vary from person to person – but almost everyone will snore at some point in their lives, usually due to having a cold or having consumed alcohol amongst those who do not suffer with it regularly.
If you’ve already been snoring for years, or your partner has, then you might have long given up on the idea of getting in a full night’s restful shut-eye, but the good news is that there are actually some great tricks to try that can help to minimise it and in some cases, eradicate it entirely. And, there are some simple lifestyle changes you can make that can also make a world of difference.
So, if you’re keen to finally address the issue in 2023 – or perhaps just nip it in the bud early on – then here are some places to start.
Make bedtime adjustments
The position you sleep in can impact upon if, as well as how much, you snore, so it’s crucial to invest in the right pillow to ensure your neck and spine are correctly aligned. If your pillow is too flat and your head and neck are too low, then this can make things worse, so opt for a comfortable pillow that offers plenty of support.
It’s worth shopping around when it comes to anti-snoring pillows, as not all of them are as comfortable as normal pillows – but there are some great ones now on the market that can dramatically help to reduce snoring, giving you the good night’s sleep you thought was only the stuff dreams are made of.
Sleeping on your side, rather than your back, can also make a world of difference. If you’re used to sleeping on your back then it may take some time to retrain yourself, but it’s worth the effort in the long-term.
Wear a nasal strip
Nasal strips might not be the most appealing when it comes to the aesthetics, but they are readily available over the counter in most pharmacies and can help to minimise snoring to give you a more restful night’s sleep. These small, flexible strips open the nasal passages to allow air to pass through them more freely and stick to the outside of the nose using adhesive, making them very user-friendly.
Dilators are another option, and work in a similar way, although are worn inside the nose to open it and help it to hold its structure throughout the night. Both have been shown to be effective in various scientific studies, but dilators appear to make more of a positive difference out of the two.
Make lifestyle changes
Sometimes, the simplest lifestyle changes can make the biggest difference when it comes to minimising snoring. Obesity has been shown to increase the chances of sleep apnoea, so reducing your body weight to within a healthy BMR, if necessary, is a good place to start. Smoking is also associated with an increase in snoring, so if you’ve been toying with the idea of quitting for a while, then now is the time to do so.
Drinking alcohol close to bedtime can cause obstructive sleep apnoea even in people who don’t typically suffer from the condition, so if you often wake yourself or your partner up by snoring after a few glasses of wine, whisky or another favourite tipple, then try to cut back on your intake or at the very least, avoid drinking alcoholic beverages within a few hours of going to bed.
And if all else fails…
These simple tips and lifestyle changes have the power to help dramatically reduce snoring in many individuals, but if you’ve tried them all and they’re not working for you then it might be time to consider surgery. There are a range of surgical treatment options to choose from, so visit your GP for advice and to find out more information about what’s possible for you.
