Here are 8 tips to stop snoring from the Department of Otolaryngology at Singapore General Hospital (SGH).
8 Tips on how to stop snoring
Snoring has been used to great comedic effect in movies and TV shows. But in reality, when your partner is a snorer, it’s not so funny anymore!
1. Lose weight if you’re obese
Losing weight can help reduce the amount of fatty tissue in the back of your throat, thus reducing your likelihood of snoring.
2. Avoid alcohol after 6pm
Alcohol can cause both excessive muscle relaxation and swelling of the soft tissues.
3. Avoid taking sleeping pills
Certain sleeping pills may cause the upper airway to relax and lead to snoring.
4. Quit smoking
Smoking can cause swelling of the airway soft tissues and promote snoring.
5. Apply nasal strips
These strips help increase the area of nasal passage to enhance breathing. However, they are ineffective against sleep apnoea.
6. Treat nasal congestion
Having a stuffy nose makes inhaling difficult, creating a vacuum in your throat that could lead to snoring.
7. Exercise regularly and adopt fixed sleep patterns
Following a routine of exercising regularly and going to bed at the same time may help minimise snoring.
8. Sleep on your side
Sleeping on your back is more likely to cause your tongue and soft tissues to drop and obstruct your airway.
Snoring may affect your health and relationship, but fortunately, it can be managed through some simple remedies.
“Frequent snoring is likely to affect the quantity and quality of your sleep, as well as that of your partner. This can lead to daytime fatigue, irritability, increased health issues, and in the long run, major relationship problems,” says
Dr Toh Song Tar, Senior Consultant,
Department of Otolaryngology, & Deputy Head (Research) & Director,
Sleep Disorder Unit,
Singapore General Hospital (SGH), a member of the
SingHealth group.
If the tips above have little effect on your snoring habits, talk to your doctor about a referral to the sleep disorders centre for a thorough evaluation. You may suffer from a disorder called obstructive sleep apnoea (OSA).
As a snorer, how you can be more considerate to your partner
Have you considered letting your (non-snoring) partner fall asleep first before you retire to bed? Or perhaps try advising your partner to experiment with various types of earplugs, such as soft foam and silicone? To properly insert a ear plug for maximum efficacy:
Step 1: Roll the ear plug into a narrow cylinder.
Step 2: With the opposite hand, gently pull up your ear to straighten your ear canal.
Step 3: Insert the ear plug almost completely in. Hold in place for at least 30 seconds to allow expansion.
Sleep tight!
Ref: R14
