IF your partner’s snoring is keeping you awake, it’s time to take action.
New research has revealed that a poor night’s sleep can lead to an increased risk of high blood pressure.
GettyThere are tons of gadgets and gizmos available that claim they can help treat snoring, but do they really work?[/caption]
Experts at Lloyds Pharmacy found half of people often struggle to get a proper kip, putting them in danger of deadly strokes, heart failure and artery disease.
For many, snoring is an issue. A recent YouGov poll reported that 52 per cent of the UK population are snorers — and there are many causes, as sleep expert James Wilson explains.
James, who is known as The Sleep Geek, says: “It can be the shape of our faces and neck, it can be because we are overweight, particularly if we carry fat around our necks, or it can be due to narrow airways caused by congestion, viruses or allergies.
“It might be because alcohol or spicy food has inflamed our airways or because we sleep on our back.
“It can be because our adenoids or tonsils are too large, the shape of our tongue or if you’ve had an injury to your nose.
“If the sound is more a choke than a snore, it could be a sign of a serious sleep disorder called sleep apnoea.”
Whatever the cause, it has a huge impact on quality of life.
“For the snorer, quality of sleep can be impacted,” James adds. “If someone sleeps next to a snorer, it can have a significant impact on their relationship.
“It makes their sleep worse, they start to resent their partner, the sleep deprivation caused by the snoring makes work more difficult, dealing with our children a lot harder and ultimately, in some cases, leads to relationship breakdown.”
Snoring can sometimes be a sign of sleep apnoea, a disorder that causes sufferers to stop breathing. They often make a choking sound.
It can lead to heart disease, stroke and, in rare cases, death — and it’s thought the UK has 1.6million undiagnosed sufferers.
Other symptoms include being incredibly sleepy even if you’ve had enough shut-eye and waking up with a headache. If you suspect you or a partner has this, speak to your GP as there are treatments available. But if it’s just snoring, can you ever stop?
There are tons of gadgets and gizmos available that claim they can help, but do they really work?
“Yes, you can stop. If you can work out what is causing the snoring, then we can address the underlying issues,” James explains.
“Most of the gadgets available, like rings that press on an acupressure point, or a device that shocks you when you snore to encourage you to change position, are not really effective. But you can make lifestyle changes such as losing weight and reducing your alcohol intake. I also like the Kally Sleep body pillow that encourages you to sleep on your side.”
Here, James shares his top tips to help you stop snoring:
THINK AHEAD: Swap your down or manmade pillow for a foam one. If allergies are causing you to snore, ridding your sleep environment of materials that encourage allergens can help.
GettyOlive oil is an anti-inflammatory that will assist in easing irritation of the airways[/caption]
OILY TO BED: A spoonful of olive oil before settling down for the night can help reduce snoring if you’ve had alcohol or spicy food.
It is an anti-inflammatory that will assist in easing irritation of the airways.
The impact won’t last all night, but it allows your partner to get into a deep sleep and they are less likely to be woken by your snoring.
AlamyPlaying the didgeridoo reduced symptoms in moderate sufferers and improved their partner’s sleep[/caption]
’DOO TRY MUSIC: A 2006 study found that playing the didgeridoo reduced symptoms in moderate sufferers and improved their partner’s sleep. Why not give it a go?
GettyUsing a nasal spray not only reduces your chances of snoring, but has other health benefits, too[/caption]
NOT TO BE SNIFFED AT: A nasal spray can help reduce congestion and make it easier to breathe through the nose.
That not only reduces your chances of snoring, but has other health benefits, too.
A body pillow is best to encourage you to sleep on your side
BACK TO BASICS: Sleep on your side. Sleeping on our backs is often a cause of snoring and sleeping on our front is not good for your back or neck.
A body pillow is best to encourage you to sleep on your side. But people have sewn a tennis ball into a t-shirt for the same result.
MY SLEEP IS SO NOISY, I OFTEN WAKE MYSELF UP
SARA Burney, 46, of Henley-in-Arden, Warwickshire – a solicitor who recently developed an app called Howl to combat dog theft – is a snorer. She says:
“I’ve snored ever since I was a young child. Around the age of 11, my bedroom was next to my parents’ room but they moved me to the other end of the hall as I was always keeping them awake.
“It’s very loud and it’s something that has continued throughout all my life.
“A few years ago, I went for a weekend break with friends and it was a two-bedroom lodge.
“There were two couples and me, and it was the first time we’d stayed away together.
“I slept on a fold-out sofa bed in the living room and kept everyone awake all night.
“No one could believe my snoring was so loud and they were all really ratty the next day.
“Now, if we go away, they’ll find something that is at least two storeys so they can put me on a different floor!
“I’m forever waking myself up. Sometimes it really disturbs me and I have a rotten night’s sleep.
“At other times I’m blissfully unaware of it. I’m single at the moment so no partner to worry about – but that is a worry when I start a new relationship.
“In the past, partners have woken me up and turned me over, but sleeping on my side does not stop me snoring.”
Sara, who recently developed an app called Howl to combat dog theft, adds: “It starts as soon as I relax and begin to fall asleep.
“ I’m slightly overweight and I don’t drink much alcohol.
“I’ve never really tried anything to stop it, but would love to find a solution one day as it can be quite embarrassing!”