How to prevent snoring

Is snoring making your life a misery? If you’ve ever been disturbed by your own or your partners snoring you will know how distressing chronic snoring can be. Constantly waking up throughout the night can leave you sleep deprived and can cause tension in relationships.

Snoring is extremely common, reportedly affecting over 40% of adults in the UK. Although snoring is more common in men over the age of 40, it also affects women. Many people manage to cope with occasional mild snoring. However, if snoring sounds like a high speed steam train it can become extremely frustrating.

Snoring can disrupt the quality of day to day life and seriously affect both physical and emotional wellbeing. Follow this simple 10 Step Plan to reduce snoring instantly with the help of a few relaxing natural remedies.

What is snoring?

Snoring occurs when the soft tissue at the back of the mouth, nose and throat begin to vibrate. These vibrations are often caused by a partial blockage somewhere between the tip of the nose and the vocal chords. Snoring often occurs during the deepest stage of sleep when the muscles are at their most relaxed.

During sleep the muscles in the throat relax causing the airway to collapse.  Sleep apnoea is a more serious form of snoring, in which the snorer stops breathing repeatedly causing them to partially wake up hundreds of times during the night. Over a prolonged period this can cause many health issues due to sleep deprivation.

Causes of snoring

There are many causes of snoring that affect both men and women. These include:

• Excess weight, especially around the neck
• Small nostrils
• Deviated septum
• Congestion and catarrh
• Large soft palate
• Receding lower jaw
• Alcohol consumption

10 tips to prevent snoring

1. Elevate your head with an extra pillow – elevating your head and shoulders on top of a firm pillow should stop snoring at once. Don’t add too many pillows; make sure you are still comfortable otherwise you will suffer from neck ache.

2. Stop smoking – the chemicals in cigarette smoke irritate the lining of the throat causing swelling and catarrh. This then reduces airflow. 

3. Reduce alcohol intake – alcohol causes you to enter a deeper sleep during which all the muscles in the body to relax. As a result the muscles around the throat collapse more readily after alcohol consumption.

4. Beat indigestion – try a supplement to help with indigestion. Avoid heavy meals in the evening and always ensure you have finished eating meals several hours before going to bed.

5. Reduce salt – high levels of sodium result in low potassium stores in the body. Research indicates that low levels of potassium can cause snoring. Try to reduce your intake of salty foods and snacks.

6. Do not sleep on your back – when sleeping on your back the tongue can fall backwards causing an obstruction in the throat and nasal passages. Sleeping on your side should help to prevent this. Try attaching a tennis ball to the back of your pajamas to prevent yourself from rolling onto your back during the night.

7. Lose weight – excess weight places pressure on the throat muscles. Studies show people with a double chin are more likely to snore. Exercise regularly and try an African Mango supplement to help beat cravings.

8. Soothe colds with eucalyptus oil – infections increase catarrh in the upper airways which can cause blockages. Try applying eucalyptus oil to your chest, neck, or temples. The invigorating aroma will help to loosen phlegm and relieve congestion. Steam inhalation can also help to open the airways.

9. Help the body prepare for sleep – set the scene by ensuring the bedroom is dark and cool. You could try a relaxing bath before bed.

10. Don’t oversleep – too much sleep can leave you feeling sluggish during the day and make it difficult to sleep the following night. Avoid daytime naps and establish a regular sleep pattern by getting up at a sensible time in the morning.