How to prevent snoring – keep the peace while you sleep

Sharing a bed with a snorer

It’s been said that a marriage consists of two people, each of whom would be prepared to swear that only the other one snores. Snoring is a common complaint amongst even the most devoted couples, especially when the snorer wake the other, who is often driven to distraction and sleeplessness by the noise. If the snorer can find a way to prevent snoring, then surely that, as well as a quality bed, would make for a better night’s sleep for both partners?

Practical ways to prevent snoring

While some people will be naturally predisposed to snoring, there are some practical steps you can take to reduce your chances of keeping your partner awake with your ‘death rattle’.

• Having alcohol in your system as you go to bed is a surprising cause of snoring. While the alcohol relaxes you, it also causes the back of your throat to relax more than usual, which allows it flap across your airway and make extra noise while you breathe. If you’re prone to snoring, perhaps consider skipping the nightcap before bed. Your partner will no doubt thank you.
• If you’re overweight, then chances are that you snore. Being out of shape means that you’re likley to be carrying a little extra fat in more places than where you see in the mirror. Fatty tissue can build up in and around your neck which affects airflow as you breathe, leading to snoring. Getting into better shape will reduce these fat deposits leading to less noise of a nighttime.
• If you’re a smoker, then perhaps giving your partner a better night’s sleep might motivate you to quit. As well as numerous other health benefits, giving up smoking will make you snore less. The smoke from tobacco irritates and inflames the delicate tissue at the back of your nose and throat, restricting the airway and making snoring pretty likely.
• The position you sleep in can affect whether or not you’re likely to snore. If you’ve ever done a first aid course, you’ll know to lift a casualty’s chin to open the airway prior to CPR and to put them in the ‘recovery position’ afterwards. As well as being extremely comfortable, the recovery position keeps the airway open far more than lying on your back, reducing the likelihood of you snoring by making it difficult for your tongue to fall to the back of your mouth and close your airways.
• Your sleep routine could be contributing to your snoring. If you don’t get enough sleep, or if you sleep irregular hours without a routine, then you’re likely to drop straight into a very deep sleep when you do eventually go to bed, which is likely to relax you more than a regular sleep pattern would and just as with alcohol, over-relaxation can lead to snoring. Making an effort to stick to more regular bedtimes could well contribute to better sleep for both of you.
• Hydration plays a role in snoring too. If you haven’t had enough water, the natural mucus in your nose and throat can dry out a little and become more viscous as a result. Getting into the habit of having a glass of water before bed can help prevent this.

Sleep in peace without the snoring

Being properly supported while you slumber can contribute not only to the quality of your sleep but also keeps you head and neck in the proper position to keep your airway open and reduce the likelihood of you snoring while you snooze.

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