Across the UK, the nightly chorus of snoring disrupts the sleep of an estimated 40 per cent of adults and their partners. This common issue can reach volumes of up to 100 decibels, comparable to a passing lorry, creating a significant challenge for household harmony.
Understanding the Causes of Snoring
Snoring occurs when airflow becomes obstructed during breathing, causing vibrations in the respiratory system. While obesity is the leading cause, approximately one third of snorers maintain a slim physique. The British Snoring & Sleep Apnoea Association (BSSAA) reports that men are 2.3 times more likely to snore than women, though the phenomenon affects both genders.
This gender disparity stems from physiological differences: men typically have larger airways where their tongues can fall back during sleep, coupled with a higher proportion of fat in the upper tongue area. In severe cases, obstructed breathing can develop into obstructive sleep apnoea, a condition where throat relaxation causes momentary breathing cessation, potentially increasing long-term risks of heart attack and stroke.
Practical Solutions for Quieter Nights
Adjust Your Sleep Position
Sleeping on your back significantly increases snoring likelihood, with one 2013 Dutch study finding that 65 per cent of back-sleepers snore regularly. James Wilson, known as the Sleep Geek, explains that this position allows neck fat to narrow airways due to gravity.
Experts unanimously recommend side sleeping as the optimal position for reducing snoring and supporting physical health. To train yourself to sleep on your side, try using a body pillow or maternity pillow, or hug a standard pillow while placing another between your knees. For those who persistently roll onto their back, consultant ENT surgeon Ashok Rokade suggests a simple hack: sewing a tennis ball into the back of your pyjamas.
Choose Your Pillow Wisely
Your pillow choice can significantly impact snoring. Feather, down, and certain synthetic pillows may worsen the problem, particularly for allergy sufferers, as they can harbour irritants that cause nasal congestion. Mr Wilson recommends opting for foam pillows that are less likely to contain these 'nasties'.
Additionally, overstuffed pillows can push your head forward, narrowing airways and increasing snoring risk. Maintaining a bedroom temperature between 18-20C (60-68F) also helps, as research in the journal Nature indicates that warmer sleeping environments can increase obstructive sleep apnoea risk by up to 45 per cent.
Modify Evening Habits
Alcohol consumption before bed can dramatically worsen snoring. Alcohol acts as a sedative, relaxing throat muscles and making airways more floppy, which increases vibration and noise, according to Mr Rokade. He advises avoiding alcohol for three to four hours before bedtime, or at least reducing quantity and avoiding binge drinking.
Spicy foods can have a similar effect by potentially triggering acid reflux that irritates the throat. Research in the International Journal of Psychophysiology also links spicy foods with disturbed sleep patterns due to elevated body temperature. Mr Wilson suggests that a spoonful of olive oil before bed may help reduce inflammation caused by these triggers.
Recent research involving nearly 500,000 Britons found that adding extra salt to food increased snoring and sleep apnoea risk by 11 per cent. Experts recommend a balanced diet rich in fruits, vegetables, lean proteins and wholegrains to support weight management and overall sleep quality.
Address Nasal Congestion
Seasonal sniffles, coughs and colds can exacerbate snoring by forcing mouth breathing. Mouth breathing draws air across the loose soft palate and uvula, creating vibration and snoring, explains Mr Rokade.
While antihistamines can help with allergies, drowsy formulations may relax throat muscles further. Instead, opt for non-drowsy versions like cetirizine, loratadine or fexofenadine. Nasal steroid sprays or saline rinses before bed can reduce congestion and inflammation, improving nasal airflow. For structural issues like a deviated septum, consulting an ENT specialist is recommended.
By implementing these evidence-based strategies, many snorers and their partners can achieve quieter, more restorative sleep without investing in expensive gadgets or gimmicks.
