“It’s National Stop Snoring Week!
History of National Stop Snoring Week…
The British Snoring & Sleep Apnoea Association (B.S.S.A.A.) declared National Stop Snoring Week to raise awareness about snoring and sleep issues related to “dangerous snoring.” Snoring affects a large portion of the adult population. Long-term snoring can be an indicator of a potentially fatal sleep disorder known as obstructive sleep apnea in 4% to 10% of adults. Snoring and sleep apnea are two ends of the sleep breathing spectrum.
Snoring is produced by turbulence and resistance in the back of the throat, usually caused by an abundance of soft tissues. Snoring is a big issue for many people who believe that a decent night’s sleep is a human right. Sound sleep has a strong influence on good health. Indeed, sleep is so crucial that the World Health Organization (WHO) held a meeting to review the long-term effects on the health of disturbed sleep.
Sleep disturbance, budding hearing impairment, declining daily functionality, mental health difficulties, cognitive challenges, and unacceptable social behavior can all be indicators of long-term exposure to loud noise. Sleep deprivation can also harm physiological systems such as hormonal release, glucose regulation, and cardiovascular function, resulting in poor overall health.
According to research, the louder the noise, the poorer the sleep. The noise quality is also an issue. Snoring can range from gentle vibrations or whistles to very loud growling. Some noises are irritating while others, despite being at the same volume, are not. The noise of snoring is well known to be one that cannot be tolerated for long without disrupting sleep.
How to Reduce Snoring: Tips for a Quieter Night…
Snoring can be more than just an annoyance; it can affect the quality of sleep for both the snorer and their partner. As we acknowledge Stop Snoring Week, it is crucial to explore effective ways to reduce or eliminate snoring to ensure a restful night’s sleep. Here are some helpful tips and lifestyle changes that can make a significant difference…
1. Maintain a Healthy Weight
Carrying excess weight, especially around the neck, can increase the risk of snoring. Fatty tissue and poor muscle tone contribute to the narrowing of the airway, causing snoring. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce or even eliminate snoring.
2. Change Your Sleeping Position
Sleeping on your back can cause your tongue to move to the back of your throat, partially blocking airflow. Try sleeping on your side to help keep your airway open. Some people find it helpful to tape a tennis ball to the back of their pyjamas to prevent rolling over in their sleep.
3. Avoid Alcohol and Sedatives
Alcohol and sedatives relax the muscles of your throat, narrowing the airway and leading to snoring. Try to avoid consuming alcohol for at least two hours before bedtime and consult with a healthcare professional if you are taking sedatives.
4. Maintain Good Sleep Hygiene
Establish a regular sleep routine by going to bed and waking up at the same time every day. Avoid using electronic devices before bedtime and create a relaxing bedtime routine to ensure a deep and restful sleep.
5. Address Nasal Congestion
If nasal congestion or allergies are contributing to your snoring, try using a humidifier in your bedroom, nasal strips, or over-the-counter products to open your nasal passages. Sinus rinses can also help keep your nasal passages clear.
6. Stay Hydrated
Dehydration can lead to secretions in your nose and soft palate becoming sticky, which can exacerbate snoring. Ensure you are drinking enough water throughout the day to stay well-hydrated.
7. Consider Anti-snoring Devices
There are various devices available that can help reduce snoring, such as mouthguards or mandibular advancement devices that position the lower jaw and tongue to keep the airway open. These devices can be found over the counter or through a dentist.
8. Seek Medical Advice
If your snoring persists despite trying these lifestyle changes, consult a healthcare provider. Chronic snoring can be a symptom of sleep apnoea. A sleep study may be recommended to determine the underlying cause.
9. Download a reliable app to monitor and manage snoring.
SnoreLab stands out as one of the top choices in 2025 – it is garnering high praise from both users and professionals for its accuracy, ease of use, and insightful features that can help considerably in allowing you to regain control of your snoring.
Snoring affects millions of people worldwide and can have a negative impact on overall health and relationships. By making thoughtful lifestyle changes and seeking medical advice when necessary, you can reduce snoring and enhance your quality of sleep. Embrace Stop Snoring Week as an opportunity to prioritise your health and well-being for a quieter, more restful night.
