Snoring can ruin relationships. It’s that simple. For those of us who have had partners and husbands who snore, we know how very difficult it is to sleep when you have someone snoring in bed with you. A really significant problem about snoring is that the snorer usually has no idea that they have been snoring all night and it is their poor partner who then has to carry on the following day having managed to sleep in interrupted 10 minute bursts. It can become so bad that partners end up sleeping in different rooms. Worse still, it can break up an otherwise happy relationship. Snoring just isn’t funny. So, what can the snorer do to solve this awful problem?

What Causes Snoring?

Snoring is caused by the soft tissue at the back of the throat vibrating as air passes over them when the snorer is asleep. It doesn’t happen when we are awake as the muscles in the throat hold the soft tissues in place when we are conscious. Once asleep, these muscles relax, the soft tissue becomes loose and then vibrates in time with the breath.

How Can I Stop It?

There are many ways that you can help reduce snoring. Here are 5 top tips:

1. Avoid alcohol. Sorry - I know that this can be easier said than done, but alcohol makes your muscles relax even more than usual and will exacerbate snoring.
2. Lose weight. The heavier you are, the louder you’ll snore. The problem is, and this is the vicious cycle, obesity increases your snoring, and snoring makes it more difficult for you to sleep peacefully and deeply. Lack of sleep, not spending enough time in REM and deep sleep patterns, is associated with an increase in weight. Basically, once the pattern of weight-related snoring begins, it can actually continue to make itself worse.
3. Stop smoking, or seriously reduce the amount you smoke. Smoking increases the amount of congestion in your throat, lungs and nasal passages. Stopping, or at least cutting down, helps enormously.
4. Have your throat checked by an ENT doctor. Sometimes, enlarged tonsils can be responsible for snoring, especially if you are unwell. Other swollen tissues in the mouth, throat and nasal passages can contribute to the problem. An ENT doctor should be able to solve the problem.
5. Sing! Believe it or not, singing can help. Singing exercises some of the muscles that need toning to help reduce snoring. Singing loudly, with a wide open mouth and clearly annunciating all of the words, will really help. Sing in the car if you are shy, but just sing!

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