Snoring is often linked to lifestyle, and there are some simple changes you can make to help prevent it.
Try these 5 self-help tips:
Maintain a healthy weight and diet. Being overweight by just a few kilos can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air flowing in and out freely.
Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.
Avoid alcohol before going to bed. Alcohol makes your muscles relax more than usual during a normal night's sleep. This may encourage the back of your throat to collapse as you breathe, which causes snoring.
Quit or cut down on smoking. Cigarette smoke irritates the lining of your nose and throat, causing swelling and catarrh. This means airflow is decreased and you're more likely to snore.
Keep your nose clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, or see your GP, if you're affected by an allergy or any other condition that affects your nose or breathing, such as sinusitis.
