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Help to stop snoring
Approved by our Clinical team | Dec 23, 2022
We all need sleep; it helps you stay focused during the day and is another way to look after your health. But getting a good night’s sleep isn’t always easy, especially if you or your partner snores.
What is snoring?
Snoring is a sound that some people make when they sleep. It occurs when air flows past your palate and the soft tissue in your upper airway (nose, throat and mouth), causing a vibration. Snoring can also be caused by a blockage in your nose, making you more likely to snore when you have a cold.
Types of snoring
There are a few different types of snoring. These include:
- Tongue
- Nose
- Mouth
- Or a combination of the above
Why do people snore?
Snoring happens when air can’t flow freely through the nose or mouth. The snoring noise is caused by vibrations that pass when air flows through those relaxed muscles. When we sleep, our muscles relax, which is why we don’t snore when awake.
Snoring is very common in the UK, it is thought 41.5% of the adult population snore, affecting 30 million people. In fact, you might not even be aware that you do snore until someone tells you.
What causes snoring?
People don’t always snore for the same reasons. Sometimes it can be due to illness, seasonal factors or allergies. According to the NHS, you’re more likely to snore due to the following causes:
Smoking
expand_moreSmoking increases the likelihood of snoring as it irritates the lining of the throat and nasal cavity. This can cause swelling, making it more difficult to breathe as airflow decreases. Passive smokers can also snore due to inflammation caused by cigarette smoke. Discover our stop smoking services which can help you quit for good.
Weight
expand_moreBeing overweight typically leads to an increased amount of fat around the throat. This often means there is a lack of muscle tone, meaning your airways are narrower and therefore more likely to vibrate. Excess body fat can also cause obstruction in the back of the throat (oropharynx) causing a louder snore. Find out more about how you can manage your weight with the help of our Medicated Weight Loss Service.
Alcohol
expand_moreDrinking alcohol causes the brain and muscles to relax, but also acts as a depressant. These factors combine to relax the oropharynx (back of the throat) and irritate the nasal airways, both of which lead to snoring.
Pregnancy
expand_moreYour respiratory system changes during pregnancy, increasing the chances of snoring during sleep. Increased hormones and blood circulation also play a role by increasing nasal congestion and swelling.
Menopause
expand_moreHormones fluctuate throughout menopause which can cause snoring, or make it worse. As these hormone levels drop, the airway’s muscle tone becomes weaker, making vibrations more likely to occur. Learn more about how menopause supplements can help you to manage symptoms including snoring.
Sleeping position
expand_moreThe way you sleep can impact how much you snore. For example, lying on your back adds pressure to your airways whilst causing your tongue to fall back and block off some of the airway. If your head is flat, this can also increase your chances of snoring compared to elevating your head whilst lying on your side.
Allergies
expand_moreVarious allergies can cause congestion, rhinorrhoea, itching and sneezing; each of which can increase your chances of snoring. Common allergies that lead to snoring include hay fever and allergies to dust, pet hair, feather bedding and household cleaners.
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Why do men snore more than women?
Snoring is extremely common, however it’s thought that men are more likely to snore than women. This is often because men are more likely than women to put on excess weight around their neck and waist, adding pressure to their airways. Women also have slightly bigger airways that are less prone to vibration.
Can snoring be a problem?
Snoring is not usually a problem, but it might be helpful to speak to your GP if:
- You have tried lifestyle changes such as losing weight if overweight, cutting back on alcohol and changing your sleeping position, and these changes are not helping
- If you find that it is having an impact on your or your partner's life
- You feel tired during the day or you make gasping or choking noises while you sleep, this could be sleep apnoea
How to stop snoring naturally
Trying to reduce or stop snoring entirely isn’t easy, and it can be difficult to know which options are available for you. Medical intervention could be needed so make sure to talk to your GP as well as consider changing aspects of your lifestyle.
Here are some small changes you can make to help you stop snoring:
- Try to stay at a healthy weight. Additional weight can lead to a constriction of the airways and cause snoring. If you think you would like to begin losing weight read our healthy weight loss guide.
- Try not to drink alcohol close to bedtime. Alcohol acts as a relaxant which when paired with sleep can cause your muscles to relax more than normal, and if your throat is relaxing it could cause snoring.
- Avoid sleeping on your back. This can make you more likely to snore as your tongue, chin and the fatty tissue under your chin relaxes. This can apply excess pressure on your airways which will cause you to snore. Instead sleep on your side.
- Quit smoking. Smokers are more likely to snore due to irritation and swelling in your nose and throat caused by smoking. If you need help, our stop smoking service is a great place to start.
- Keep a clear passage in your nose. You can help reduce snoring as it allows you to breathe through your nose rather than your mouth. If you experience allergies such as hay fever, read our article on hay fever treatments.
- Don’t take sleeping pills. These can actually cause snoring or make it worse.
- Consider an adjustable bed. Adjustable beds are great as they support your body in different ways, whether you are living with a medical condition or not.
Stop snoring treatments
Many stop-snoring aids are available over-the-counter. These include:
- Nasal strips - get instant relief for congestion and allergies by increasing the airflow to your nasal passages (can be worn up to 12 hours a day by adults and children)
- Snoring relief sprays - throat sprays coat the back of the throat during the night to reduce vibrations that cause snoring
- A snore belt - worn around your chest, this comfortable belt gently sends out electrical pulses that stop you from lying on your back, a common cause of snoring
If you would like more advice on different treatments for snoring, visit your local LloydsPharmacy and talk to one of our pharmacists.
What is sleep apnoea?
Snoring that is especially loud and erratic can sometimes be a sign of an underlying health condition called sleep apnoea, or obstructive sleep apnoea (OSA). Sleep apnoea is when your breathing stops and starts repeatedly as you sleep. This may happen for 10 or more seconds at a time and happen frequently every hour. It is often caused by narrowing of the throat; this could be natural due to enlarged tonsils for example. Many people with sleep apnoea are overweight, causing blockages in the airways and more relaxed throat muscles.
According to the NHS, the symptoms may include:
- Your breathing is interrupted during sleep
- You make gasping, snorting or choking noises
- You may wake up a lot
- Loud snoring
As these symptoms happen when you’re asleep it might be quite hard to tell if you have it, so you may have to ask someone to stay with you while you sleep to check if you have any symptoms.
You could also experience the following symptoms sleep apnoea of during the day:
- Feeling very tired
- Falling asleep during the day
- Finding it hard to concentrate
- Having mood swings or irritability
- Having a headache when you wake up
Speak to your GP if you do have the night-time or daytime symptoms and they may refer you to a sleep specialist at a sleep clinic. The sleep clinic may perform some tests by asking you to wear a device overnight that checks your breathing and heartbeat as you sleep.
If you’re diagnosed with mild sleep apnoea you may not need treatment, but some people will be given a CPAP machine. You wear it during the night, and it improves your breathing while you sleep. Without treatment sleep apnoea can lead to high blood pressure, changes in mood, tiredness and difficulty concentrating so it’s important to speak to your GP if you recognise the above symptoms.
More sleep support
If you’re looking for temporary help to sleep, explore our range of sleep support products, including pillow sprays and ear plugs. Check out our sleep advice article for helpful tips on getting a good night’s sleep as well as our sleep advice for diabetics.
References
expand_more- www.nhs.uk/live-well/sleep-and-tiredness/5-ways-to-stop-snoring
- www.nhs.uk/conditions/snoring
- www.nhs.uk/conditions/sleep-apnoea
https://britishsnoring.co.uk/what_is_snoring.php- https://britishsnoring.co.uk/stop_snoring/stop_smoking.php
- https://britishsnoring.co.uk/snoring_causes/are_you_overweight.php
- https://britishsnoring.co.uk/stop_snoring/alcohol_sedatives.php
- https://britishsnoring.co.uk/snoring/snoring_during_pregnancy.php
- https://britishsnoring.co.uk/snoring/the_menopause.php
- https://britishsnoring.co.uk/snoring_causes/sleeping_position.php
- https://britishsnoring.co.uk/why_do_i_snore/allergy.php
- https://sleep-apnoea-trust.org/about-us/what-is-sleep-apnoea
- https://britishsnoring.co.uk/snoring_&_sleep_apnoea/what_is_sleep_apnoea.php
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