Snoring Problem

There is about 40% of adult s in UK snore and 30 million people suffer disrupted sleep as a result. Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping. It is sleep-related breathing disorder that can be trigger by few factors:

• Throat weakness to cause the throat to close during sleep
• Wrong positioned jaw, often caused by tension in the muscles
• Overweight - Fat gathering in and around the throat
• Obstruction in the nasal passageway
• The tissues at the top of airways touching each other causing vibrations
• Relaxants such as alcohol or drugs relaxing throat muscles
• Sleeping on one's back and may result in the tongue dropping to the back of the mouth.
  

My Sleep Partner is Snoring at Night? Snoring cannot be cured, but it can be controlled through lifestyle changes, such as losing weight, stopping smoking, and not drinking alcohol during bedtime. According to studies of British Snoring and Sleep Apnoea Association (BSSAA), 15 million British adults live with a snoring partner, depriving them of an average of 2 hours’ sleep a night.

How to STOP Snoring?
Tip 1: Elevate Your Head
To reduce snoring during, you need to elevate your head by sleeping on thicker pillow or few pillows. If you have neck or back pain, you might need to be careful when you elevate your head. Sleep on a too soft pillow can encourage your throat muscles to relax and narrows your air passageway, so you will snore at night.

Tip 2: Foods and Medicine
Do not drink alcohol or take sleeping pills before sleep, because they will cause your muscle to relax and limit your air passageway. Besides that, you are not suggested to eat big meal before sleep. If your stomach is full, it will push on your diaphragm and limit your air passageway. You also need to avoid eating rich foods such as pizza, chocolate, cakes, biscuits, etc.

Tips 3: Sleep on Your Side
Sleeping on your side instead of sleep on your back can help to prevent snoring. You can sew a tennis ball to the back of your nightwear, so it can help to prevent you sleep on your back. This is a n old-fashioned remedy to prevent sleeping on your back. However, it is not recommended, because it might disturb your sleep.

Tip 4: Anti-snoring Products
There are a lot of anti-snoring products are available in the market, such as: “snore stopper”, which is an electronic device that wake you up when you snore, and anti-snoring nasal spray, which prevents snoring by keeping the nasal path open. Some products might make your throat feel dry. Therefore, you might need to prepare a cup of water nearby your bed.

Other Tips:
If you are overweight, you are suggested to lose weight. It is because fat gathering in and around the throat will narrow the air passageway. If you are a smoker, you are suggested to stop smoking before you go to sleep, because smoking will cause inflammation and swelling of the throat. If your snoring problem still does not be solved, you are suggested to consult a medical professional.

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