Tips for Preventing Snoring

Snoring is a common issue that affects countless adults and their partners. It's more than just a nighttime nuisance; chronic snoring can lead to poor sleep quality, daytime fatigue, and even health complications such as sleep apnoea. It has even been quoted in divorce proceedings! 

Top healthcare specialists, Spire Healthcare have estimated that approx 45% of adults snore sometimes with a huge 25% being regular snorers!   

The good news is that there are several practical steps you can take to manage and even prevent snoring. Let us provide you with actionable tips and highlight how Putnams products can help improve your sleep quality.

What Causes Snoring?

Snoring occurs when the flow of air through your mouth and nose is partially obstructed during sleep. This obstruction causes the tissues in your throat to vibrate, creating the familiar snoring sound.

Common causes include:

• Sleeping on your back
• Nasal congestion
• Alcohol consumption before bed
• Being overweight
• Poor muscle tone in the throat and tongue
• Sleep apnoea
• Mouth anatomy
• Sleep deprivation

Practical Tips for Stopping Snoring

1. Stay Hydrated

One simple yet effective way to reduce snoring is to stay well-hydrated. Dehydration can cause the secretions in your nose and soft palate to become thicker and stickier, which increases the likelihood of snoring. Aim for about 11 cups of fluids a day for women and 16 cups for men.

2. Avoid Alcohol Before Bed

Limiting alcohol intake in the hours leading up to bedtime can significantly reduce snoring. Alcohol relaxes the muscles in your throat, increasing the chances of airway obstruction during sleep.

Ideally, try to avoid alcohol entirely in the evening or, at the very least, limit consumption to a couple of hours before you go to bed.

3. Maintain a Healthy Weight

Being overweight, particularly around the neck, can squeeze the internal diameter of the throat, making it more likely to collapse during sleep and trigger snoring. A study by Dr Daniel P. Slaughter, an otolaryngologist and snoring expert, suggests that even modest weight loss can significantly reduce snoring.

4. Elevate Your Head

Elevating your head while you sleep can help keep your airways open. Supportive pillows, such as wedge pillows, are particularly effective in maintaining an elevated position. Putnams offers a range of anti-snore pillows and bed wedges designed to elevate your head and reduce snoring.

5. Choose the Right Pillow

Dust mites and allergens in your pillow can contribute to snoring.

Consider replacing your pillows every six months and keep them clean by putting them in the air fluff cycle once every couple of weeks. Putnams snore-reducing pillows are designed to keep your head in the proper position and are made from hypoallergenic materials to minimise allergens.

6. Good Sleep Hygiene

It is crucial to establish a Consistent Sleep Schedule. This is consistent in every 'How To Stop Snoring 101' list you come across, for very good reason.

Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock for better sleep quality.

Secondly, create a relaxing bedtime routine. Wind down with calming activities like reading, meditation, or a warm bath. Avoid screens and bright lights at least an hour before bedtime to signal your body that it’s time to rest.
Optimise you sleep environment by ensuring your bedroom is dark, quiet, and at a comfortable temperature. Consider blackout curtains, earplugs, or a white noise machine if needed.

Benefits of Using Anti Snore Pillows for Snoring Prevention

Different types of anti snoring pillows can play a crucial role in preventing or reducing snoring:

• Anti-Snore Pillows: These pillows are designed to position your head and neck in a way that keeps your airways open. These snore reducing pillows can be very effective as a fist line of defence.
• Wedge Pillows: These elevate your upper body, which can help reduce snoring caused by nasal congestion and obstructive sleep apnoea.
• Contour Memory Foam Pillows: These conform to the shape of your head and neck, providing optimal support and alignment.

Lifestyle Changes to Consider

Sometimes it takes more than a pillow to stop snoring in some individuals, as we have mentioned so many times before 'everyone if different'. Therefore it also advisable to consider other variables in the sleep equation. 

1. Establish a Regular Sleep Schedule

Ensuring you go to bed and wake up at the same time each day can significantly improve your overall sleep quality. A consistent sleep routine helps regulate your body’s internal clock, making it easier to fall asleep and stay asleep through the night.

2. Practice Good Sleep Hygiene

Creating a restful sleeping environment is essential. Keep your bedroom cool, quiet, and dark, and consider using blackout curtains or a white noise machine if necessary. Limiting screen time before bed can also help your body prepare for a restful night's sleep.

3. Consider Allergies

If allergies are causing nasal congestion, focus on managing them effectively. Regularly clean your bedroom and avoid exposure to allergens like pet dander or pollen. Over-the-counter antihistamines may also provide relief, helping keep your nasal passages clear and reducing the chances of snoring.

4. Incorporate Breathing Exercises

Engaging in breathing exercises or exercises specifically designed to strengthen the throat can help reduce snoring. Activities such as singing, playing a wind instrument, or even simple daily exercises focused on oral and throat muscles can improve muscle tone in this area, aiding in snoring prevention.

By implementing these lifestyle changes alongside the practical tips already mentioned, you can create a comprehensive approach to snoring management. Remember, if snoring persists despite these efforts, it may be time to consult a healthcare professional for further evaluation.

Your well-being and quality of sleep are essential, and addressing snoring can lead to a happier, healthier life for you and your partner.

This might even by the time to join a local choir! Local Choir Directory

When to Seek Medical Advice

If lifestyle changes do not help your snoring, or if your snoring is having a significant impact on your or your partner's life, it may be time to seek medical advice. Symptoms like daytime sleepiness, gasping or choking during sleep, and loud, disruptive snoring could indicate sleep apnoea, a condition that requires medical attention.

Also any mention of divorce proceedings might be a good time to have a chat with your GP! 

Get Help and Snore No More! 

Snoring doesn't have to disrupt your sleep or your life. By making simple lifestyle changes and using the right supportive pillows, you can significantly reduce or even eliminate snoring. Putnams offers a variety of products designed to help you achieve a quieter, more restful night's sleep.

Ready to take the next step? Call our sleep specialists to find out which Putnams product is best suited for you.