If your husband keeps you awake with his loud snoring, you are in good company; about 40% of men snore. As annoying and tiring as snoring is, there are more sinister health risks. Loud snorers are much more likely to suffer heart disease and strokes than non-snorers, or even quiet snorers. On a daily basis, snorers (and their bed partners) often get poor quality sleep due to low oxygen intake, and this can make them sleepy during the day, potentially affecting driving and other activities that require concentration.

In order to help your husband stop snoring, you will want to work out if the snoring is due to nasal congestion, or coming from his throat. Sometimes it can be difficult to tell. Snoring is caused when the soft palate, back of the tongue and throat muscles relax during deep sleep, causing obstruction in the upper airways. Throat tissues may vibrate or flap as air passes over them, causing the noise.

Here are six ways he can reduce his snoring:

1. Sleep on his side. Some snorers only snore on their backs, when throat tissues relax back into the throat, or if the chin rests on the chest.

2. Lose 10% of his body weight. Snoring is much more common in overweight men, so encourage him to lose a bit. Even a 10% reduction can reduce neck fat enough to dramatically quieten snoring, and improve health.

3. Avoid alcohol before bed. If your husband likes a drink or two in the hours before bed, ask him to try stopping. Alcohol relaxes muscles and may contribute to airway obstruction during sleep.

4. Treat nasal congestion. Allergies and respiratory problems can cause snoring. A decongestant or saline spray may help.

5. Elevate his head. Ask your husband to try sleeping with a wedge under the mattress to raise his head and make breathing easier. Another method is to prop him up with pillows, but be sure he supports his shoulders, because if his chin drops onto his chest, this can make snoring worse.

6. Try nasal strips. Nasal strips are applied to the outside of the nose and help to keep the nostrils open. If snoring is coming from the nose, these can help a great deal.

It is a good idea to get a health check-up from your doctor. Snoring can be related to a more serious condition - obstructive sleep apnea - and this should be ruled out.

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