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How to stop snoring

Steps you can take to reduce your snoring


Written by SpunOut | View this authors Twitter page and posted in health


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Snoring usually doesn’t bother the snorer but it can be a major nuisance to the person trying to sleep beside them. It occurs due to a relaxation of the muscles in the neck and a narrowing of the airway. If you would like to try and reduce your snoring there a certain things you can do during the day to help solve the issue at night. 

What causes snoring?

It can be caused by numerous health and lifestyle factors, including:

  • Obstructive Sleep Apnoea Syndrome (OSAS), a disorder that affects your breathing when asleep
  • Upper airway abnormality
  • Endocrine disorders: the endocrine system is a system of glands that produce and control hormones, affecting bodily functions
  • Smoking
  • Drinking excessive amounts of alcohol

How to reduce your snoring

There’s no need to stop sharing a bed yet. Here’s some things you can do to help reduce your snoring:

Keeping a sleep diary

Loads of things can make your snoring better or worse. A good way to identify what those things are is to keep a sleep diary. Write down in a notebook on the nights where you snore more or less than usual, and take note of what you ate for dinner and when, what time you went to bed, and what position you slept in. All of these things affect snoring.

Get active and eat well

Looking after your diet and exercise may help with your snoring. There may be foods that do not agree with you that can contribute to your snoring. Visit our Recipe section for ideas on adding balanced meals to your diet. 

Make sure you get enough sleep

Not getting enough sleep can be a major factor in snoring. Try to go to bed early enough, and at the same time every night and this can help to reduce snoring.

Don’t smoke

Smoking is a big contributor to snoring. Visit our Smoking section for advice on how to cut back or quit for good. 

Don’t drink alcohol close to bedtime

Drinking alcohol before bed can wreak havoc with your snoring. Avoid it for a few hours before bed to help reduce your snoring and drink plenty of water before going to bed.

Sleep on your side

Snoring is usually worse when sleeping on your back. Sleeping on your side is one way to help this.

Keep the your upper-body elevated

Prop up your upper-body with a few pillows. This can help.

Look after your allergies

If you have allergies, make sure to dust your whole room, and wash your bed clothes regularly to help get rid of dust mites and other allergens that can increase snoring.

Go to the doctor

Snoring is often a symptom of other sleep problems, such as Obstructive Sleep Apnoea. Other symptoms of OSAS include stoppage of breathing, fragmented and restless sleep, night time sweats, morning headache, and issues functioning during the daytime. If you have any of these symptoms and if your snoring is persistent, it could be a good idea to discuss it with your doctor.

Feeling overwhelmed or want to talk to someone right now?

If you are a customer of the 48 or An Post network or cannot get through using the ‘50808’ short code please text HELLO to 086 1800 280 (standard message rates may apply). Some smaller networks do not support short codes like ‘50808’.

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Published April 26th2015
Last updated July 9th2018
Tags sleep snoring mental health
Can this be improved? Contact editor@spunout.ie if you have any suggestions for this article.
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