Sleep specialist Chireal Shallow, of the Henry Potter Advisory Committee, says: ‘Snoring affects people differently and some snore more intensely and more frequently than others. It is important to note that severe snoring can be a sign of a more serious health condition that will need medical intervention. For the vast majority of people however, snoring can be managed to limit the negative impact it can have on you and your family.’
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As this week is National Stop Snoring Week (25-29 April), here are some top tips to help you (or someone you live with) stop snoring so you all get a better night’s sleep!
1 Exercise more and lose weight
Being even a little bit overweight can cause snoring due to fatty neck tissue squeezing the airways and preventing air flowing in and out. Maryanne Taylor, sleep consultant at The Sleep Works, says: ‘As we move towards middle age, we experience a reduction in muscle tone, including in the palate of our mouths. It becomes flabbier and pushes down on the throat, which increases snoring. Losing even a small amount of weight reduces the fatty tissue, which can help significantly with snoring.’
2 Avoid alcohol before going to bed
A boozy nightcap makes the muscles at the back of the throat relax more than normal. Both Shallow and Taylor recommend avoiding drinking alcohol at least four hours before going to sleep.
3 Lie on your side
Sleeping on your back can cause the tongue to fall back and block the air passage. Shallow says: ‘Try sleeping on your side or with your head raised with pillows. The key point here is to ensure that your airways are not obstructed.’ If you find yourself still sleeping on your back, Taylor suggests: ‘Roll up a towel and put it behind your back, to help keep you on your side.’
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4 Use a mouth guard or a mandibular device
These are particularly useful when sleeping with the mouth open or the bottom of the tongue vibrating causes snoring. ‘They’re designed to move the jaw slightly forward and prevent the tongue from blocking the back of the throat while asleep,’ states Taylor.
5 Exercise your mouth
Doing the following a few times a day can strengthen your throat muscles and help stop them relaxing too much while you sleep.
- Press the tip of your tongue to the roof of your mouth and slide it backwards (20 times)
- Press the whole tongue against the roof of the mouth and hold it (20 times)
- Elevate your uvula, the fleshy bit at the back of your throat, by saying ‘A’ (maybe best to use a mirror for this one)
- Press your tongue against the floor of your mouth, but keep the tip of your tongue touching your bottom teeth (20 times).
Although all these tips can help prevent snoring, if you often wake up gasping or choking this could be a symptom of sleep apnoea. In this case, you should check with your GP.