Approximately 45% of adults in the UK snore. Whether it be yourself, your partner, your parent or even your child, it can be really annoying (yes, some snores can be that loud they travel to different bedrooms.)
We have put together a little guide to help you or your loved ones beat the snore.
Try different sleeping positions.
It may be that your sleeping position isn’t right for you. Most of the time lying on your back causes snoring, as the base of your tongue and soft palate collapse to the back wall of your throat, this then causes the snoring sound during sleep. Try sleeping on your side; this could prevent your throat from creating the vibration noise. Stacking pillows up behind your back can help you stay on your side but if you get tempted to roll over, DON’T! Try to stay on your side and avoid going onto your back if possible.
One factor that can have a major effect on snoring can be your weight. This isn’t necessarily always the case, however, if you haven’t always snored, then suddenly gained weight and now snore, then it could be the problem. According to the NHS ‘fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.’ If you are overweight then it would be recommended to lose some weight in order to stop snoring. Exercising can also help reduce snoring, even doing a 10-minute walk a day can help lose weight and get a silent sleep, however, the more exercise you do the better the snoring results will be.
Avoid Smoking & Alcohol
Smoking can have a real effect on your sleeping habits, snoring being the main one. The cigarette smoke tends to irritate the lining of the nasal area and throat causing swelling which leads to snoring. The more a person smokes a day, the more likely it is that they will snore as the congestion increases per cigarette smoked. This could also lead to your children or other family members to snore through second-hand smoking. It is advised to quit altogether or minimise the amount you smoke a day to reduce the chances of snoring.
Drinking alcohol causes the body to slow down to the brains responses, which can lead to your muscles relaxing even more than usual. Adding with the alcohol which acts as a depressant, causes the muscles to collapse quicker leading to further snoring. So is yourself or someone you know needs a deep night sleep, try avoiding drinking alcohol the night before, or at least give it 4 hours after your last drink before sleeping, this will also help.
Change your bed.
Allergens in your bedroom located in your bed, duvet and pillows may contribute to snoring. If you are struggling to sleep due to yourself or a loved one snoring and you have tried all the above, then this could be the cause behind it. We recommend that you change as much as you can about where you sleep. Pillows and duvets can clog various allergens including dust mites, bin the ones you have and purchase some new ones every 6-12 months. If you have had your mattress for numerous years, we also recommend investing in a new one. Old mattresses can also be a home for allergens, dead skin cells, dust mites, germs and in some cases bedbugs.
We at the Bed Factory Direct would love to help you pick your new mattress or bed to help you beat the snore. Have a look around our website or call us now on 0800 138 8288 and we will help you right away.
Do you snore or know someone who does? Share your comments below…