How Do I Cure Snoring

Snoring is a rough, rattling sound that comes from your mouth and nose when you're asleep. It can disturb your and your partner's sleep, making you feel tired in the day. Snoring is very common. It affects as many as 4 in 10 people.

About Snoring

When you're awake, muscles in your nose, mouth and throat keep your airways open. This allows you to breathe freely. However, when you're asleep, your muscles relax. This means the airways can sometimes close up, preventing the air from getting in or out easily. When this happens and you try to breathe, the soft tissue in your mouth, nose and throat vibrates, making noise; this is what we call snoring.


Is Snoring Harmful?

By itself, snoring isn't considered harmful. However, if you snore you may also have a more serious condition called sleep apnoea. If you have sleep apnoea you repeatedly stop breathing at intervals throughout the night and then wake up. This needs to be treated as it causes extreme tiredness in the day and can lead to accidents. You should think about how much your snoring is affecting the other people who live with you. For many couples, and in some cases whole families, snoring can cause major sleep disturbance and lead to real problems.


Causes Of Snoring

There are several factors that can make you more likely to snore. These can be divided into lifestyle factors and physical factors.


Physical Factors

Certain physical characteristics make you more likely to snore, for example:
* A receding lower law, which causes an overbite
* A blocked nose, caused by congestion, catarrh, nasal polyps or damage to the nose
* Having a large uvula or enlarged tonsils
* Being male
* Being elderly - muscle tone reduces as you get older, which raises the risk of snoring
* Having low levels of thyroid hormone (hypothyroidism)
* Being in the menopause is linked with snoring

Lifestyle Factors

There are certain lifestyle factors that make you more likely to snore.
If you're overweight you're more likely to snore. This is thought to be due to the excess fat around your neck. This makes your airways more likely to collapse.
Alcohol causes your muscles to relax more than usual during a normal night's sleep so you are more likely to snore. It also irritates the nasal lining which can make breathing more difficult.
Sedatives, like alcohol, make your body's muscles relax more than usual, causing you to snore. If you're worried about how a sedative is affecting your sleep, talk to your GP about it. There may be a non-sedative alternative. Don't stop taking prescribed medicines without talking to your doctor.
Smoking cigarettes causes swelling, inflamation and irritation to your nostrils and throat, making snoring more likely. Even passive smoking can make snoring worse.
If you suffer from allergies you are likely to have a blocked, itchy and runny nose. The lining of the nose and throat may also be swollen. This may interfere with sleep and make snoring more likely.

Treatment Of Snoring

Self-help

There are several ways you can control your snoring.
If you're overweight, make changes to your lifestyle so that you can lose some weight. This means eating a healthy balanced diet and doing more exercise.

Don't drink alcohol before you go to bed.

Stop smoking. Your GP can give you advice on this.

Change your sleeping position. When you lie flat on your back, your tongue is more likely to fall back into your throat and block your airway. By sleeping on your side, or by having your head and shoulders slightly tilted upwards, you're less likely to snore.

Use only one thick pillow (or two thin ones) to increase airflow.

Elevate your mattress at the end where your head rests by putting pillows underneath it - having your head at a slight angle may help reduce nasal congestion.

If you have any allergies, doing what you can to reduce contact with allergens (things you are allergic to) may help reduce your risk of snoring. However, more research is needed in this area.

Surgery

If all approaches haven't worked, your doctor may recommend surgery. There are several different types of operation; most are carried out on the soft palate in your throat. The aim of these operations is to remove, change or make smaller those parts of the soft tissues in your airways that vibrate when you're sleeping, causing you to snore. If you have large tonsils, having them removed can sometimes cure snoring.
These types of surgery aren't always effective at treating snoring.

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