Coping with Snoring

Snoring has provided much material for comedians over the years, but when snoring disrupts the sleep of the snorer as well as their partners it can become a serious problem with lack of good quality sleep resulting in irritability, poor judgement and increasing tiredness.

Sleep apnoea is a clinically recognized condition where breathing stops for short periods during sleep and left untreated can lead to falling asleep during the day and perhaps at work or driving and medical help should be sought.

Where snoring is disruptive to sleep then there are a number of remedies which can be tried. However snoring may not be due to just one cause and the basic cause should be established.

•  Alcohol is a muscle relaxant and may cause the oropharynx to relax to an extent which causes snoring. It is recommended that the last alcoholic drink is consumed 4-5 hours before sleep. Alcohol may also cause sleep apnoea which may not have yet become a clinical condition but it is a warning that lifestyle should be changed.

•  Alcoholic beverages such as beer are high in calories and excessive consumption can lead to being overweight and this combined with a lack of exercise can lead to loss of muscle tone, and in a snorer the airways become narrower and vibrate. Muscle tone can also be lost as a person ages.

•  Some medication can have a sedating effect, relaxing the muscles and so causing snoring. There may be an alternative medication which does not have this effect, however a course of medication should not be stopped without seeking a medical opinion.

•  Allergies are an increasing problem and affect about one quarter of the population. The symptoms include sneezing, itching and nasal congestion.

Nasal congestion in particular can have a major impact causing broken sleep at night, tiredness during the day, headaches and not feeling ‘up to the mark’. It is also very likely to result in snoring, and so every effort should be made to find the reason for the allergy.

Respiratory allergies can be caused by dust particles, tobacco smoke, feathers, house mites, pet hair, indoor plants, household cleaners, paint, carpets, furniture and many other elements of modern life with high synthetic elements.

It is important to try and isolate the cause of the allergy and then remove and avoid it. This may take some time and effort but should result in an improvement in health and well-being.

Begin by removing the most obvious causes noting any changes in health.

•  Stop smoking – this will benefit non-smokers as well as smokers and save a lot of money in the process.

•  Vacuum regularly to remove pet hairs dust mites and general dust which may contain irritants.

•  Use inert materials in bedding; some have barriers to prevent access by dustmites.

•  Have houseplants which do not flower or produce spores.

•  Have carpets and furniture making use of natural materials.

•  There is a growing range of household cleaning products using natural ingredients without propellants for application.

It is well worth tackling some of the areas associated with lifestyle, which will not only help allergic reaction, nasal congestion and snoring but may also benefit other aspects of well-being.

Snoring may also be as a result of loose tissue in the throat which narrows the airway causing the tissue to vibrate. This may be prevented by inhalation, during sleep, of diffused Marjoram Aromatherapy Oil. This helps the tissue to fill with blood preventing vibration. The Marjoram Aromatherapy Oil in combination with Lavender Aromatherapy Oil, which is well known for its sleep inducing properties, can provide great assistance in stopping snoring and providing a good night’s sleep to awake refreshed.

A number of mechanical devices are available which work on particular aspects of the causes of snoring.

•  One device adjusts the position of the lower jaw, keeping the tongue forward to prevent obstruction.

•  Another is a simple device which fits over the top of the nose to dilate the nostrils and enhance breathing.

Snoring is a physical activity and many remedies tackle the physical aspects. However one further point should be considered and this is the effect of mental activity in the form of dreams. Unpleasant dreams may be due to stress, unhappy events past or present or unpleasant associations as well physical causes such as liver congestion or indigestion. It is as well to consider that general unhappiness might have resulted in poor diet or increased intake of alcohol which as previously discussed result in snoring

Snoring may be a symptom of lifestyle which need resolving and improving and it is never too soon to start making changes. This will lead to long-term health benefits and to an increase in well being.