The Department of Otolaryngology at Singapore General Hospital (SGH) shares ways to stop snoring naturally and how to be considerate to your bed partner if you're a snorer.
In Singapore, up to 24% of the population are loud habitual snorers.
Snoring is caused by the vibration of tissues lining the upper air passages. Snoring in most people is due to multiple factors, each playing some part in the snoring process.
“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 Clinical Associate Professor Toh Song Tar, Senior Consultant from the Department of Otolaryngology - Head & Neck Surgery, & Deputy Head (Research) & Director, Sleep Disorder Unit, Singapore General Hospital (SGH), a member of the SingHealth group.
9 Tips to stop snoring naturally
1. Try to 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 consuming 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 which causes 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, avoid sleeping on your back.
Sleeping on your back is more likely to cause your tongue and soft tissues to drop and obstruct your airway.
9. If your snoring is associated with sleep apnoea, sleep with a CPAP device
Nasal CPAP (continuous positive airway pressure) can supply pressurised air into the upper airway via a nasal mask, keeping the upper airway open.
CPAP is not usually prescribed for snoring unless it is associated with
obstructive sleep apnoea (OSA).
As the snorer, be considerate for your partner!
Allow your partner to fall asleep first before going to bed.
Be nice and provide ear plugs for your bed partner.
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 the ear to straighten the ear canal.
Step 3: Insert the ear plug almost completely in. Hold in place for at least 30 seconds to allow expansion.
Watch this video to learn how to identify if your snoring is harming your health.
How to differentiate snoring from obstructive sleep apnoea (OSA)?
Consult your physician if you have loud snoring. Your physician may then refer you to a Sleep Disorders Centre for a thorough evaluation of your problem.
Evaluation of obstructive sleep apnoea includes a:
Thorough sleep history
Physical examination and sleep study.
Good history consisting of sleep patterns and presence of any snoring or day time sleepiness.
Examination of the airway via an endoscope to assess for any narrowing of the airway.
Evaluation usually involves an overnight sleep study. Here, there are two options: an impatient overnight diagnostic polysomnography (PSG) test in a sleep laboratory, or a portable
home sleep test (HST).
Given the possible long-term complications of obstructive sleep apnoea, it is important for you to follow-up with appropriate treatment once diagnosed.
The management of obstructive sleep apnoea is multidisciplinary in nature, and may involve specialists from medical specialties such as otolaryngology and respiratory medicine to dental specialties such as oral and maxillofacial surgery and orthodontics.
See page 1 for the
common causes of snoring and how to identify if it's a sleep disorder.
See page 2 to learn about
conditions related to sleep apnoea and snoring treatments.
Ref: G25 (ed)
Related articles:
8 Easy Exercises to Stop Snoring
Sleep Better Complete Resource
Obstructive Sleep Apnea (OSA): How to Manage
6 Tips for Sleeping Comfortably with a CPAP
