Snoring

The noise of snoring is caused by vibrations of the tissues at the back of the throat (the uvula and soft palate), as inhaled and exhaled air move past them.

In obstructive sleep apnoea, the airways momentarily become blocked, and breathing stops, only to re-start with a gasp a few seconds later as the body makes a concerted effort to obtain enough oxygen.

Factors that increase the likelihood of being a snorer or developing sleep apnoea include:

• Sleeping on your back 
• Being male 
• Being obese  or overweight 
• Having respiratory congestion due to an infection or allergy (e.g. sinusitis, cold, hay fever) 
• Being 30-65 years old 
• Using sleeping tablets 
• Drinking alcohol (especially before bed)

• If you’re overweight, losing weight may help decrease your snoring. 
• Snoring is sometimes a symptom of sleep apnoea, which is associated with an increased risk of cardiovascular disease. Support cardiovascular health by taking a combination of omega-3 fats (which help decrease fat in the blood in healthy people), and coenzyme Q10, which inhibits the oxidation of LDL-cholesterol (‘bad’ cholesterol) and helps maintain healthy heart function. 
• Plant sterols (phytosterols) may also help support a healthy heart and healthy cardiovascular system by lowering cholesterol absorption and reabsorption.
• When snoring is due to sinusitis or respiratory infection, consider taking horseradish and garlic tablets. These herbs have traditionally been used to improve sinus congestion and relieve symptoms of upper respiratory tract infections and allergies.

• Being overweight is directly linked to snoring  and sleep apnoea, and reducing your body weight is likely to improve your snoring as well as decreasing your risk of cardiovascular disease and other health problems. (Don’t start a new exercise program without consulting your healthcare professional first though).
• Avoid drinking alcohol, especially in the hours before bed.
• Alleviating any infections or allergies causing nasal congestion may help to relieve your snoring. 
• A number of anti-snoring devices are available which reduce snoring by making it easier to breathe through your nose or by exerting positive air pressure through airways. Talk to your healthcare professional for more information.
• Try to sleep on your side, and always make sure your bedroom is well ventilated (not too humid or dry) and free from potential allergens such as pet hair and dust mites. 
• Stop smoking.
  

• If you are waking suddenly during the night gasping for breath, or if someone else tells you they are concerned, consult your healthcare professional.
• If you are concerned that your prescribed sleeping tablets may be causing sleep apnoea, talk to your healthcare professional. Do not stop taking prescribed medicines without consulting your doctor first.