Many of us have experienced snoring at some time in our lives, whether you snore personally or someone close to you does. It’s easy to dismiss snoring as a laughable occurrence but when you consider the loss of sleep and the far more serious associated risks like an increased likelihood of heart disease and strokes, it’s clear we need to do something about our or our partner’s snoring – for our sanity, health and well-being.

Snorers cause their partners to lose an average of 49 minutes of sleep per night. The worrying knock-on effect of this is that sleeping less increases your chances of heart attack, diabetes, weight gain and premature ageing. Getting enough sleep helps you to learn new physical skills too as it builds procedural memory.

According to Marianne Davey, director of the British Snoring and Sleep Apnoea Association (BSSAA), there are 15 million snorers in Britain and many more million who are kept awake nightly by a partner/friend/sibling snoring.

Snoring and apnoea, a disruption of breathing while you are asleep, are linked to the muscles in your mouth obstructing your airways. These muscles include the uvula (tissue at the back of your throat) being overly large, your tonsils or adenoids, or your tongue partially blocking your breathing.  Obstructions like these make it harder for you to breathe, resulting in the noisier, vibrating breath that we call snores.

And the causes of these muscle obstructions? Dr Ian Myles Black of The Private Clinic of Harley Street states factors like allergies, sleeping on your back, drinking alcohol, smoking and being overweight all play a part.

Bupa divides the causes of snoring and apnoea into physical and lifestyle. Physical causes include a blocked nose, and being elderly as your muscle tone reduces as you grow older which increases your risk of snoring. Lifestyle causes include those covered by Dr Black:

Being overweight

The airways tend to be narrowed if you are overweight, probably due to the excess fat around the neck.

An ENT consultant in Sligo, Ireland, Dr Mary Bresnihan believes that problem snoring is most commonly found in people who are overweight and that the most effective treatment in many cases is weight loss.

Diet

Eating healthy and leading an active lifestyle will help you to stay fit, and less likely to suffer from snoring. Make sure you eat a balanced diet which is full of nutrient-rich foods like fruit and vegetables, drink lots of water and curb your intake of alcohol. Alcohol causes your muscles to relax more than normal as you sleep, increasing the likelihood of snoring, and it also irritates the nasal lining and impedes your breathing.

Smoking

When you smoke, you cause irritation and inflammation to the throat and nostrils which increases the risk of snoring. Passive smoking comes with similar risks.

Allergies

Allergies are accompanied by symptoms including a blocked or runny nose and an itchy throat, which will prevent you sleeping well and may lead to snoring.

A recent Which? report showed that 71 per cent of volunteers who snored found over-the-counter cures such as a mouth guard or anti-snore pillow ineffective. However, the good news is that if you suffer from snoring, there are some simple steps you can take to lower the likelihood of snoring.

Weight is a big factor and a great place to start. A Temple University in America study found that obese sleep apnoea patients who lost just 10 per cent of their weight saw a significant improvement in their condition. By exercising regularly and eating a healthy diet, you will boost your sense of well-being and reduce your risk of snoring.

Alongside a healthier lifestyle and regular exercise, not drinking alcohol near to bedtime – and limiting your intake altogether – will help, as will giving up cigarettes if you are a smoker. Cutting down on alcohol and smoking will help you to feel calmer too and stress-management also bolsters your well-being.

Now, we know these steps are easier said than done. But start by making a few small changes today – such as walking during your lunch break, swapping your chocolate bar for an apple or cereal bar, and enjoying a herbal tea before bedtime instead of a coffee – and you will help you feel healthier, be healthier, and be less likely to snore.

Vanessa Alexander

Esteem Fitness – Corporate Fitness, Nutrition and Well-being Consultancy
Enhancing Personal Health and Corporate Wealth