Healthy living
Mind matters
How to beat snoring
An estimated 40 per cent of us snore and 30 million report nights disrupted by our own or our partner's grunts, but there are effective ways to control it
Why do we snore?
While we are awake our muscles keep the breathing passage (the airway) open. But when we sleep these muscles slacken. This can partially block the airway causing the tissues to vibrate and emit the familiar sound we call snoring. Snoring is more common as we get older and the muscles in the throat naturally become looser.
What makes it worse?
- Being overweight
- Sedatives including sleeping tablets
- Allergies such as hayfever and rhinitis
- Lack of exercise
- Alcohol
- Smoking
- Sleeping on your back
How can I help myself?
- Lose weight if you need to. Snoring is closely linked to overweight with a neck circumference of 43 cm associated with both snoring and obstructive sleep apnoea
- Nasal congestion caused by a cold, catarrh, enlarged tonsils or nasal polyps and mouth breathing
- Cut down on alcohol. Alcohol causes the throat muscles to relax. Try to have your last drink by 6 pm or at least four hours before going to bed
- Quit smoking. Smoke irritates the lining of the airways causing inflammation and swelling. If you smoke aim to have your last puff at least four hours before bedtime
- Identify allergens. Home tests are available from pharmacies and the British Sleep and Sleep Apnoea Association. Use synthetic pillows and duvets and a miteproof mattress cover. Keep pets out of the bedroom.
- Treat nasal congestion. Snoring herbal sprays may help or try a steam inhalation. A short course of antihistamines (ask your doctor or pharmacist) may help.
- Curb mouth breathing. As many as 85 per cent of snorers sleep with their mouth open. Use a snore guard or chin-up strips to keep your mouth closed. Small or collapsing nostrils can encourage mouth breathing. Use nasal dilators or strips to keep your nostrils open. Another alternative is a plastic device that you insert into the nostrils to prevent nasal collapse. Devices are available from pharmacies and the British Sleep and Sleep Apnoea Association.
- Hold your tongue. Snoring is often a result of the tongue falling to the back of the throat. Using a special gum shield called a mandibular advancement device (MAD), which pulls the lower jaw forward keeping your tongue away from the back of your throat can help. Available from pharmacies and the BSSAA.
- Change your sleeping position. Sleeping on your back causes the tongue, chin and excess fatty tissue to relax and restrict your airway. Try raising the head of your bed by 4in or sleep on a high, firm pillow. Wedging a pillow against your back will help you to sleep on your side.
- Ask your doctor for advice on coming off sleeping tablets. Practise sleep hygiene instead to help yourself to a sounder night.
What if none of the above works for me?
If problems persist. See your GP who may prescribe decongestant or nasal sprays for nasal congestion. If this doesn't help they may refer you to an ear, nose and throat specialist to check for problems such as nasal polyps or enlarged tonsils. Thyroid problems may be another underlying cause. If snoring is severe you may have obstructive sleep apnoea (OSA).
Could surgery help?
Options include tonsillectomy, uvulopalatopharyngoplast (trimming and tightening throat tissues) and radio frequency to stiffen a floppy soft palate. However according to the British Sleep and Sleep Apnoea Association surgery is useful in only around 1% of cases.
Sleeping with a snorer?
Try…
- Nudging them to sleep on their side
- Protesting loudly - snorers are normally light sleepers
- Going to bed earlier than your partner
- Investing in a pair of earplugs.
Reader comments
I live with a man who can snore for Britain! I tried steering him in the direction of all the above remedies, but he resisted all attempts to get him to stop. Three years ago, I moved permanently to the spare room. I can still hear him through the walls, but at least I get a good nights sleep most nights. It has saved our marriage!
Posted by: H Bell | 26/07/2008 12:57:04
I was amazed to read your website about snoring. It's almost as if you had not researched the subject at all. And as for your ludicrous suggestions about 'sleeping with a snorer' - you must be joking ! I would therefore like to tell you about a device which I use which has completely transformed my and my wife's life and peaceful sleep. The device I use is called Snorban. It costs only a few pounds and has totally erradicated my snoring. I know it works not only for me but many others also because I have recommended it to sveeral friends and relations with 100% success. I have spoken to the suppliers and they admit it does not suit absolutely everyone but they have experienced an over 80% success rate. Surely you should let people know about this product. The devive is called Snorban and I think they have a website.
Posted by: alistair black | 18/07/2007 19:56:18
My husband snores and it drove me crazy. He tried the sprays which work for the first part of the night but by 2pm I'm doing my familiar walk to the spare bedroom. He recently, last 2 weeks, bought the Snoremender which we found via a search engine and whilst it took a while for him to get used to it, has completely stopped his snoring. It probably won't suit everyone but its simple, easy to clean and "does what it says on the tin"! Early days but we're impressed so far
Posted by: Nicole Hobson | 16/07/2007 18:32:07
I snore weather on back or side admittadly usually more when I have had alcohol, but my partners earplugs usually do not block it out enough I still keep her awake. I also have problems with swallowing but my gp never sees a problem, I have snored since I was about 15 what I no and still do at 37 and want to stop so I can stop getting awoken like i keep others awake. Though I never had alcohol until I was about 19 year old so I cant blame that for youthful snoring how can I get rid of this problem. I have had nasal sprays which work briefly then soon just make me sneeze. I want to save my marriage please advise me more
Posted by: s walker | 15/07/2007 02:24:28
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.