Simple ways to snore no more
Published 18/08/2015 | 02:30
Seven in 10 of us snore at some point in our lives - but there are simple ways of trying not to disturb the peace:
Maintain a healthy weight and diet. Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.
Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway.
Avoid alcohol before going to bed as it causes the muscles to relax more than usual during a normal night's sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.
Quit or cut down on smoking because cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh.
If the nasal passages become congested, it's difficult to breathe through your nose because the airflow is decreased.
Keep your nasal passages clear, so that you breathe in through your nose rather than your mouth.
If an allergy is blocking your nose, try antihistamine tablets or a 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.
Health & Living