We all know snoring is ‘natural’. But it’s also a relationship dampener. Particularly it if pushes one partner to another room.
The Newcastle Sleep Disorders Centre (NSDC) in NSW estimates that 25 per cent of Australian blokes snore.
Habitual snorers, it says look like this: typically they’re men, aged between 30 and 65, they’re overweight, have high blood pressure and snore more (or louder) after they’ve had a few drinks.
And while it’s unpleasant for partners, it can also lessen the snorer’s quality of sleep, especially if it wakes them in the night, too.
This is what causes it.
“During sleep, the muscles of the soft palate and uvula (the structures found in the back of the throat) tend to relax and vibrate when the person breathes… This relaxed tissue vibrates as air moves back and forth across it… making the characteristic noise,” says the NSDC.
For normal snoring – as opposed to sleep apnea that can block the airways and disrupt breathing – these remedies may not save your life; but they could help smooth things over with your loved one.
Simple solutions to help snub out snoring
The following simple remedies may not only help to reduce your snoring, but may help you to cut it out altogether.
Make efforts to lose weight
According to the Mayo Clinic in the US, “Extra bulk narrows airways, contributing to snoring.”. If this applies to you, follow the old adage of burning more calories than you consume. A great place to start – especially if you’re a bloke – is by cutting down on your alcohol consumption, a key culprit that’s high in kilojoules.
Sleep on your side
This is a more ‘anti-snore friendly’ position than sleeping on your back. As the Mayo Clinic explains, “In back sleepers, the tongue can sag and narrow the airway during sleep.”
Flick the smokes
Smoking ups the chances you’ll snore at night. “People who stop,” says the Mayo Clinic, “have a lower rate of snoring.” Find a way to replace this bad habit with another one that’s healthier such as running, walking or meditating.
Take the time to have a dig in your headspace and assess whether or not there’s an emotional reason you’re smoking; then address the cause rather than the symptom – which is, of course, smoking.
Try wearing a MAP
Mandibular Advancement Splints are similar to mouth guards. If fitted properly, these can reduce snoring, says the NSDC. See your orthodontist or your dentist to find out more.
What won’t work
References available on request