A wise person once said, “Laugh and the world laughs with you, snore and you sleep alone!” Most people will snore from time to time. However, if you live with a chronic snorer, you know that this topic is no laughing matter.
Statistics show that around 40% of men and 24% of women are habitual snorers and, whether they realise it or not, their snoring is negatively affecting their health and that of their significant other.
An average snorer emits sounds that register at between 60 to 90 decibels. To put that in perspective a vacuum cleaner is typically 70 decibels. Having said this, a lady in the UK was recently registered as snoring at a staggering 111.6 decibels. That is 8 decibels louder than the roar of a low-flying jet!
Many factors can increase your risk of snoring. Snoring causes include some factors that are within your control while others, such as being male, middle-aged or pregnant, are not. For the sake of your health and relationship, let’s focus on what you do have control over in the quest for a silent night.
Snoring solutions: 6 steps to quiet nights
It is possible to reduce, even eliminate, snoring. These 6 steps will help you to achieve quiet.
- A recent report found that 54% of those who snore are positional snorers. This means they snore only when asleep on their back. For the majority of snorers, simply changing to sleep in the side position is helpful.
A study published in the journal Scientific Reports found that head-positioning pillows also acted as one of the easiest snoring solutions. According to feedback from ex-snorers (and their delighted partners), Posture Form pillows have enabled snorers to lower or halt their snoring. This is because our pillows support the neck, guide the position of the head, take pressure off the shoulders and encourage side-sleeping. By doing so they remove one of the common snoring causes.
- Treat any allergies that could be a root snoring cause. Ask your GP whether antihistamine tablets or a nasal spray may help to provide relief. Seek out the expertise of a health professional who specialises in identifying allergy triggers and take steps to address these once and for all.
- Cigarette smoke irritates the lining of your nose and throat, causing swelling and catarrh. Airflow is decreased and you’re more likely to snore. Aim to cut down or, better still, quit completely.
- Reduce your intake of alcohol. Both anecdotal and scientific evidence links intoxicating beverages with snoring. If you drink, often a trial period of abstinence will help you to identify whether this is a cause of snoring for you.
- Some people are born with a deviated septum while others can develop one following injury. Symptoms of a deviated septum can include snoring. This may be relieved with medication. In extreme cases, a surgical procedure might be recommended.
- Being overweight or obese are two of the main snoring causes. If you weigh more than you should, shedding unhealthy fat can ease night-time breathing and achieve a quieter night. If you are already an ideal weight, lowering your body mass index won’t help.
Failing these snoring solutions, speak with your GP. There are a range of reasons that led to this condition and you may need a tailored approach. Like eating, breathing and drinking, sleeping is a basic human need that is vital for good health. For the sake of your and your partner’s wellbeing, it makes sense to promptly resolve your snoring.