What can be done about snoring?

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**Bababam** (0:57)
What can be done about snoring?
Thanks for asking. According to the British Snoring and Sleep Apnea Association, 41% of the UK population snore, which means there are approximately 15 million snorers in the country. That in turn means 30 million people are affected by snoring, given that the noises can prove disturbing to a partner or family member's sleep.
Of course, when we breathe, oxygen passes through our nose, and then behind the palate to reach the pharynx and trachea. When we sleep, these muscles tend to collapse, which can hamper airflow. Our organs start vibrating, and the noise spreads into the nasal cavities. That's where snoring comes from. Is it to cause for concern? Most of the time, snoring is completely harmless, with the exception being when it's a result of sleep apnea, which is potentially dangerous. You may remember from our dedicated episode on the subject that it's a condition which sees a person temporarily stop breathing during the night. Untreated, that can lead to high blood pressure, type 2 diabetes, heart problems, or even a stroke. If you snore, you may want to get tested for it. In particular, if you make gasping or choking noises while sleeping, snore particularly loudly, or feel excessively tired during the daytime.
Bear in mind having one or more of those symptoms doesn't necessarily mean you have sleep apnea, but they can be telltale signs. Your GP will be able to advise you and refer you to a sleep clinic if needed. So what about the rest of us snorers who don't suffer from sleep apnea? There are other, less radical solutions, and the key takeaway should be it really depends on the cause of the snoring. A good starting point is to consider whether there could be lifestyle factors at play. Snoring is more likely when we drink alcohol, smoke, or are overweight. Sometimes lifestyle changes are enough to stop snoring. One treatment option is a nasal or mouth spray, which lubricates nasal mucus to limit vibrations.
It might be effective if you feel like you fall asleep with your nose blocked. The drawback is that the effects only tend to last from 30 to 60 minutes. Another option is the nasal dilator. It's a specially designed device with a winged appearance, which is placed inside the nasal passages to prevent nostril collapse. There are also nasal strips which stick to the outside of the nose, holding it open and allowing more air in. What if the snoring is down to my sleeping position? In that case, you could try an anti-snoring pillow. They have an edge in the middle forcing you to sleep on your side. That's better for loosening the airways than being on your back. One homemade solution is sewing a small pocket onto the back of your pajamas and putting a tennis ball inside. If none of those solutions work, you could always try a mandibular advancement device to bring your jaw and tongue forward. That's most suited if your snoring is due to your tongue partially blocking the back of your throat. They're available to buy in pharmacies or you can get one custom made by a dentist.
There you have it.
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Bababam.