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Snoring can be pretty annoying, both for those suffering from it and those sharing a room with them! Whilst there aren’t really any concrete, never-fail cures in place, we’re happy to say that there are a fair few different things you can do to help minimise the day-to-day irritations that result in snoring.
Cut down on your booze intake
Alcohol is both a sedative and a depressant: the result is that it can seriously relax you, leading to the muscles in the throat collapsing slightly, and in turn causing the air to rattle around. So, if you want to cut down on snoring, avoid having any booze in the three hours or so before you go to sleep.
Quit smoking (if you do)
Smoking is one of the most common causes of snoring out there: indeed, smokes are roughly twice as likely to snore as non-smokers! This is because the smoke irritates the lining of both the nasal cavity and the throat, leading to swelling. The more you smoke, the more likely you are to snore, and this goes for passively smoking too!
Change your sleeping position
Arguably one of the best ways to stop snoring – adjust your sleeping position! The way you sleep can definitely have an effect on your snoring: people who sleep on their back are simply more likely to snore. There’s nothing that can really be done about that: it’s just gravity, with the tongue and soft palate falling back onto the throat. If you can, try to learn to sleep on your side or your front. Alternatively, consider investing in a mandibular advancement device.
Treat any allergies
A number of minor allergies can increase the likelihood of snoring, so it’s a good idea to treat them where you can. If you have a tendency to allergies from things like dust mites, choose barrier bedding, or an anti-inflammatory herbal spray.
Breathe through your nose
If you tend to keep your mouth open during the night, then the chances are you snore! The reason is that air flows through the throat without prevention when breathing through the nose: when breathing through the mouth, the air hits the back of the throat directly, causing strong vibrations in the soft tissue.
Be aware of sleep apnoea
Obstructive sleep apnoea is a more extreme condition leading to interrupted breathing, and caused by obstruction to the airway. It affects around four per cent of middle age men, and is a common cause of snoring. If you believe you’re suffering from sleep apnoea, then consider seeing a medical professional.
If you’re struggling to use the methods above to find the cure for your sleeping issues, check out the sleep and snoring section of the Allearplugs website. With products ranging from earplugs to nasal strips, there is sure to be an innovative product to help you (or your partners) snoring habits.