It’s National Stop Snoring Week next week (20-25 April 2015) and bed specialist Dreams is offering advice on this irritating affliction, which affects 45%* of the adult population.
Marianne J Davey MSc, director of the British Snoring & Sleep Apnoea Association, said: “There are 15 million snorers in the UK, and many of them do not see their snoring as being a medical problem… but the consequences of long-term snoring can have devastating effects on one’s health.
“Nobody is immune from snoring: men, women and children can all be snorers. For most bed partners, snoring is the most intolerable noise and the cause of sleepless nights and arguments in the morning. The detrimental effects of snoring also include a higher risk of accidents, decreased productivity, interpersonal problems and a negative effect on quality of life.”
As well as disturbing their partner, snorers often wake themselves up during the night, causing both to feel tired the next day
There are several types of snoring, all caused by different issues, and indeed sometimes a combination of factors. Help is at hand, however. If the type can be identified, there are a number of potential treatments available.
What are the causes of snoring?
- Nose: Blocked nasal passages or collapsing nostrils lead to mouth breathing, which in turn can cause snoring. To test for this, look in the mirror, press the side of one nostril to close it. With the mouth closed, breathe in through the other nostril. If the other nostril collapses, you are most likely suffering from a nuisance nose. The same applies for those who cannot breathe easily with their mouth closed.
- Mouth: Caused by an open mouth and relaxed jaw. Open your mouth and make a snoring noise. If you can make the same noise with your mouth closed, you are a mouth breather.
- Tongue: Snoring can also be caused by the tongue dropping to the back of the mouth and obstructing the airways. To diagnose, make a snoring noise, then stick your tongue out as far as it will go and grip it between your teeth. If the snoring noise is reduced, the cause is a troublesome tongue.
- Palatal fluttering: The root of this is vibration of the soft palate and the uvula. If none of the tests above work, then it is likely the snorer is a palatal flutterer.
- Multifactorial: A combination of some of the above problems.
So what are the solutions?
- Mandibular advancement device (MAD) – this holds the lower jaw and tongue forward, creating more space to breathe, which in turn can prevent snoring.
- Chin-up strips hold the mouth closed and Eyebright mouth spray reduces swelling and relaxes the muscles, limiting the vibration that causes snoring. These are good solutions for palatal flutterers and mouth breathers.
For those with nose issues, remedies include Nasal Strips and Nasal Dilators to widen the nasal passages, helping reduce vibration.
Strange and alternative remedies that have been known to help lessen the effects of snoring have also included:
- Learning the didgeridoo – to strengthen and tone the tissues of the throat
- Using a body pillow – to reduce the chance of rolling onto the back
- Books under the top end of the mattress – this elevates the head and puts the person into a better sleeping position, much like an adjustable bed
Marianne J Davey concluded: “Remember, there is no miracle cure, so be prepared to work at it, and don’t give up too easily. Persevere and you will reap the rewards, as the good news is, everybody can stop snoring.”
Further information on National Stop Snoring Week can be found at: www.britishsnoring.co.uk
More advice on sleep and wellbeing can be found on the Dreams Sleep Matters web site at www.dreams.co.uk/sleep-matters-club/