Is that a plane taking off? Your neighbour using a chainsaw in the middle of the night? Or is it a freight train going past your face?
Na, that's just your partner snoring. Horrible isn't it. Nobody sleeps, tempers flare and if you're the one snoring, you get banished to the couch. Hell, you might even wake yourself up if you're loud enough.
In this article, I'll share with you 3 simple health strategies to stop snoring.
Do You Even Sore?
Okay, before we all point the finger at the one who keeps us awake at night, we all snore from time to time. However, if it's a frequent occurrent night after night and it's worsening, it's time to do something about it.
"Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems."
Thankfully, there are many ways to reduce snoring than simply sleeping in a different room and waking up to an unhappy partner.
Now, before i get into the details of this article, I must put it out there that this is NOT an article to self diagnose or use instead of seeking professional help. The aim of the article is to provide you 3 simple health strategies for reduced snoring and a happier partner. You'll read some useful information on snoring and how (based on the latest research) you can reduce it if it's starting to become an issue in your life.
What Is Snoring?
"Snoring happens when you can't move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate". 
To stop snoring altogether, you must identify why you're snoring in the first place. The cool thing is, no matter what the cause, there's always a solution to fix it.
**Side Note** - Sleep Apnea requires medical attention and snoring IS a symptom. If you think you might be suffering from sleep apnea, seek further advice from your doctor.
Here are the most common causes of snoring:
So now that we know what snoring is and some common causes, you're probably starting to get an idea of why you're snoring. With that said, lets move on to the 3 simple health strategies for reduced snoring and a happier partner.
3 Simple Health Strategies To Stop Snoring
#1 - Lose Weight
Simple isn't it. Not so easy. I've written many articles on how to lose weight and keep it off. Many cases of snoring can be fixed with simply losing weight and getting healthy. Losing even just a little weight can reduce the fatty tissue in the back of the throat and decrease (or even stop) snoring .
"In some patients, weight loss may not cure snoring, but can significantly reduce its loudness (sometimes to such an extent that other treatments are not required)". 
Losing weight may not be YOUR solution, but if you've gained weight recently, and your snoring's increased with that, losing weight may be your solution.
#2 - Reduce Alcohol Consumption
Hey, don't look at me like that until you read what I have to say. Cutting out alcohol completely is not what I'm suggesting. However, alcohol relaxes the muscles in the throat interfering with breathing. Consuming large quantities of alcohol increases soft-tissue vibration and as a result, an increase in snoring.
"Drinking alcohol four to five hours before sleeping makes snoring worse. People who don't normally snore will snore after drinking alcohol."  - Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and SleepMedicine at JFK Medical Center in Edison, N.J.
Does this mean you need to cut the booze altogether? No, absolutely not. I suggest reducing the overall amount you consume on a weekly basis to help reduce your snoring. If it doesn't work, try something else but make sure you have a real good crack at it first.
#3 - Get Enough Sleep OR Change Your Sleep Position
Look, I know getting enough sleep is hard. That's why I've put these two together. If you simply cannot get enough sleep because you either have young children or you travel a lot for work, change the way you sleep.
"Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this". 
Sleep requirements vary from person to person. In other words, we all function differently depending on the amount of sleep we get. Some feel great off 5 hours, some need no less than 8. The point is, if you know you're not getting enough, change it. Go to bed earlier.
If you're really struggling with snoring, and you know you're not great at getting a minimum of 7 hours sleep, make a commitment to yourself that you'll change something. This article isn't about the benefits of sleep, but I cannot stress enough how important it is for overall health and wellbeing.
Most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. 
What Will You Change?
Look, at the end of the day (literally), if nothing changes, nothing changes. If you snore, and you have an unhappy partner, you have two choices:
Ultimately, the most appropriate treatment for snoring varies depending on the severity of snoring, If you think your snoring is more than a simple fix, please seek help from your local doctor.
Written by Aidan D'Arcy - Personal Training Frenchs Forest
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