Snoring is the sound of the soft palate (the back of the roof of the mouth) vibrating when it relaxes during sleep. Although it does no harm in itself, it can disturb the snorer and anyone who shares the same bed or room. Snoring can be provoked by conditions that cause swelling in the nasal and throat passages, such as hay fever, colds, and throat or sinus infections, as well as combinations, of lifestyle factors such as drinking alcohol, being overweight, and smoking. More men than women snore, and the tendency to do so increases from middle age onwards. In children, it is often due to enlarged tonsils and adenoids.
Make an appointment to see your doctor if you or your partner notice the following symptom in addition to snoring:
* You have pauses in breathing of 10 seconds or more during sleep. (You may wake suddenly as you take a deep breath to compensate).
PRACTICAL TECHNIQUE
Using a nasal strip One remedy for snoring uses an adhesive strip attached to the nose to make breathing easier. Stick the strip across the soft part of your nose before you go to bed. The adhesive pad has bands of plastic embedded in it that tighten and lift the sides of the nose, helping to maintain airflow while you sleep.
Applying the strip
The strip should be attached to the soft part of your nose, just above the nostrils.
Arrange to see your doctor if:
* The snoring is not helped by the measures on this page and is disrupting your sleep and/or your partner’s sleep
* You feel tired and irritable during the day
What you can do yourself
As well as being embarrassing, snoring can be disruptive to relationships. Try some of the following measures to get a better night’s sleep.
* You are more likely to snore when sleeping on your back. Train yourself to sleep on your side by tucking a pillow into your back or sewing a tennis ball into the back of our nightclothes.
* Lose any excess weight; this will reduce fat deposits around the back of your mouth and nose.
* Reduce your alcohol intake and avoid drinking any alcohol in the 4-5 hours before you go to bed.
* Give up smoking, as tobacco smoke irritates the linings of the nose and throat.
* Don’t use sleeping tablets or sedative antihistamines because they relax the soft palate.
* Try self-help measures to relieve any nasal congestion.
* It may help to use a plaster strip that keeps the nasal passages open (see PRACTICAL TECHNIQUE).
* If your partner’s snoring is making it impossible for you to sleep, try gently nudging or nudging or calling to your partner so that he or she changes position but does not wake up.
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