Snoring is a common issue that can disrupt sleep. Almost everyone snores at some point, including babies and young children.
According to an online medical site, the Cleveland Clinic, snoring occurs when air does not move easily through the nose or mouth.
While mild or occasional snoring is usually not a serious concern, persistent snoring can increase the risk of health problems such as stroke and heart attack. The clinic further noted that loud or chronic snoring that interferes with sleep may signal a more serious underlying condition.
An otolaryngologist and snoring specialist at Capital Otolaryngology in Austin, Texas, Daniel Slaughter, explained on WebMD that snoring often keeps partners awake at night and can strain marriages.
“Snoring can create real problems in a marriage,” he said.
A Consultant Paediatrician, Dr Ayodele Renner, advised parents to seek medical evaluation for children who snore, noting that it may indicate an underlying health concern.
He added that surgery may be required when the adenoids become swollen or enlarged due to infection or allergies.
Below are seven suggestions that may help reduce snoring and improve both your sleep and relationships.
Change your sleep position
Slaughter, the otolaryngologist, explained that lying on your back causes the base of the tongue and soft palate to fall toward the back of the throat, creating vibrations during sleep.
“A body pillow, a full-length pillow that supports your entire body, provides an easy fix. It enables you to maintain side-sleeping and can make a dramatic difference,” he said.
Lose weight
Weight loss can help some people, especially those who began snoring after gaining weight.
“If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring. Thin people snore, too,” the otolaryngologist said.
Practise good sleep hygiene
According to Slaughter, poor sleep habits can have an effect similar to drinking alcohol.
He explained that working long hours without adequate rest leaves you overtired by bedtime.
“You sleep hard and deep, and the muscles become floppier, which creates snoring,” Slaughter said.
Open nasal passages
The expert also noted that if snoring begins in the nose, keeping the nasal passages open may help because it allows air to move more gently.
“Imagine a narrow garden hose with water running through it. The narrower the hose, the faster the water rushes,” he explained.
Nasal passages work in a similar way. When the nose is blocked or narrowed due to a cold or other obstruction, fast-moving air is more likely to produce snoring.
The otolaryngologist suggested taking a hot shower before bed to help open the nasal passages.
“Rinse your nose while you’re showering to help open up the passages,” he advised.
Change your pillows
Allergens in the bedroom and on pillows may contribute to snoring. Dust mites often accumulate in pillows and can trigger allergic reactions that interfere with breathing at night. Also, allowing pets on the bed introduces additional irritants.
“If you feel fine during the day but obstructed at night, these things may be contributing to your snoring,” Slaughter said.
To reduce allergens, place your pillows in the air-fluff cycle every couple of weeks and replace them every six months. Also, keep pets out of the bedroom.
Stay well hydrated
Slaughter advised drinking plenty of fluids, noting, “Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring.”
According to the Institute of Medicine, a prestigious American non-profit organisation focused on health and medicine, healthy women should aim for about 11 cups of total water per day from all food and beverages, while men need about 16 cups.
Avoid alcohol
Programme Director for Clinical Neurophysiology and Sleep Medicine at the New Jersey Neuroscience Institute, Dr Sudhansu Chokroverty, advised on The Chronicle website that alcohol and sedatives reduce the resting tone of the throat muscles, increasing the likelihood of snoring.
“Drinking alcohol four to five hours before sleeping makes snoring worse. People who don’t normally snore will snore after drinking alcohol,” he said.
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