7 ways to stop snoring

Around 20 million Brits suffer sleepless nights because their partners snore. But help is at hand. To mark National Stop Snoring Week, Dr Yves Kamami – ENT (Ear, Nose and Throat) surgeon at Harley Street’s The Private Clinic – reveals the best ways to put a stop to those tiresome night-time growls…

1. GIVE YOURSELF A BOOZE CURFEW

Alcohol relaxes the muscles of your tongue which can lead to narrowing of the airways, ultimately resulting in snoring. So don’t have your last drink too late into your evening and it will help you enjoy a silent night.

2. DON’T GO SPICY AFTER LUNCH

Spicy food can result in acid reflux from your stomach and in a number of studies, this has proven to increase the likelihood of snoring. So keep the spicy dishes for lunchtime and stick to safer meals in the evening.

3. SAY NO TO THAT SLICE OF CAKE

Being overweight is one of the most common causes of snoring. The more you weigh, the more likely you are to snore. But losing just a couple of pounds, if you are relatively trim, can have an impact on how often and how loudly  you growl.

4. FIND YOUR OLD TENNIS BALLS

If you snore, sleeping on your back is a bad idea so try to sleep on your side. Sewing a tennis ball into the back of your pyjamas is a sure but extreme way to prevent yourself from rolling over.

5. CHANGE THOSE SHEETS

To avoid excess dust and other particles from building up and blocking the nasal passages, change your sheets once a week and vacuum regularly. If you do this, you may well find that your breathing improves and your snoring is significantly reduced.

6. QUIT THE FAGS

Sorry but the cigarettes have to go. Smoking can enlarge tissue in the nose, called turbinates, which makes breathing more difficult, and increases the chances of snoring. Kick the habit now.

7. GET LASERED

Night-time growls could mean an issue with your nose and throat palate or a combination. Talk to your GP about your snoring or consult an ENT specialist. Throat snorers could have non-invasive laser treatment to help clear the airways on the soft palate in the throat. A similar treatment can aid “nose-snorers” by opening up the nasal passage.