As part of National Stop Snoring Week, we’re keen to help those that snore (and those that sleep next to those that snore!) by providing a guide on how to stop snoring. Snoring can’t be ‘cured’, but can be controlled. The best way to identify the right control method for you, is to identify what kind of snorer you are! Have a look at our helpful guide below:
Try to maintain healthy weight and diet
Being overweight by a few kilos can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air flowing in and out freely. Use the BMI calculator on the British Snoring & Sleep Apnoea Association website to calculate yours.
Sleep on your side rather than your back to stop snoring
While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this. You may want to try propping up some pillows to encourage you to lie on your side.
Avoid alcohol before going to bed
Alcohol makes your muscles relax more than usual during a normal night’s sleep. This may encourage the back of your throat to collapse as you breathe, which causes snoring.
Quit or cut down on smoking
Cigarette smoke irritates the lining of your nose and throat, causing swelling and catarrh. This means airflow is decreased and you’re more likely to snore.
Keep your nose clear
If your nose is clear, you can breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, or see your GP, if you’re affected by an allergy or any other condition that affects your nose or breathing, such as sinusitis or asthma.