Does your partner’s snoring wake you up in the early hours?
Is snoring the cause of many an argument, or is it a source of embarrassment for you when you doze off on the bus or the train?
So why, when our heads hit the pillow after a busy day, are so many of us snoring?
Here are 10 facts you probably didn’t know about snoring:
- It’s normal!
Around a quarter of the UK population suffer from snoring.
- Smoking and drinking alcohol makes you more likely to snore
When you smoke and drink it has an effect on your sleep. Smoking creates mucus in your chest which can make breathing more difficult. Alcohol is a relaxant that relaxes your throat muscles, which causes your airways to narrow.
- The cause of snoring could be hidden in your bedding
It’s important that you change your bed sheets regularly. Dust particles in your bedding can be a major irritant for your nasal passage. This may be manageable while we are awake, but once asleep we can only breathe through our mouths, which causes us to snore.
- Spicy food can make snoring worse
If you snore avoid eating spicy food, particularly in the evenings. Spicy food can cause you to suffer from acid re-flux. By removing it from your diet, you may experience an improvement in your snoring.
- Sleeping habits effect snoring
By sleeping on just one pillow, that is firmer and smaller, you will benefit from a more peaceful night’s sleep, which will reduce the likelihood of you snoring.
- Sleeping on your back can cause snoring
If you normally sleep on your back, try wedging a pillow or a blanket around you while you’re on your side. This will make it more difficult for you to roll on to your back.
- Exercising and weight loss could be the key
Excess weight usually gathers around the throat, which even in small amounts can restrict your airway. Even if you’re just a little over weight, losing a few pounds could be key to reducing the amount you snore.
- We all snore differently
Before you can find a solution to your snoring, you must first determine what kind of snorer you are. It’s possible to be a nose, throat, palate or combination snorer.
- Snoring could be a sign of a more serious health condition
If you snore, it’s important that you rule out sleep apnoea. Loud snoring can be a sign of sleep apnoea and sufferers can also stop breathing for brief periods (usually between 10 and 20 seconds) while they are asleep.
- There is help
There are a number of proven techniques that can help you eliminate snoring, but it may require some patience, lifestyle changes and some trial and error until you find a remedy that works for you.
Have we answered all your questions?
For more information and advice about snoring and other sleep issues, check out the Sleep Clinic.