Page 86 - (DK) Home Doctor: Providing practical advice on home treatments

84 COMMON CONDITIONS: MOUTH, NOSE, AND THROAT PROBLEMS

Snoring

Snoring is the sound of the soft palate (the back of the roof of the mouth) vibrating when it relaxes during
sleep. Although it does no harm in itself, it can disturb the snorer and anyone who shares the same bed or
room. Snoring can be provoked by conditions that cause swelling in the nasal and throat passages, such as
hay fever, colds, and throat or sinus infections, as well as combinations of lifestyle factors such as drinking
alcohol, being overweight, and smoking. More men than women snore, and the tendency to do so increases
from middle age onward. In children, it is often due to enlarged tonsils and adenoids.

See your doctor first
PRACTICAL TECHNIQUE
Make an appointment to see your doctor
if you or your partner notice the following Using a nasal strip One remedy for
symptom in addition to snoring: snoring uses an adhesive strip attached to the nose
to make breathing easier. Stick the strip across the soft
● You have pauses in breathing of 10 seconds
part of your nose before you go to bed. The adhesive
or more during sleep. (You may wake suddenly
pad has bands of plastic embedded in it that tighten
as you take a deep breath to compensate.) and lift the sides of the nose, helping maintain
airflow while you sleep.
Applying the strip
What you can do yourself The strip should be
attached to the soft part
In addition to being embarrassing, snoring can of your nose, just
be disruptive to relationships. Try some of the above the nostrils.
following measures to get a better night’s sleep.
● You are more likely to snore when sleeping on
your back. Train yourself to sleep on your side by
tucking a pillow into your back or sewing a tennis
ball into the back of your nightclothes.
● Lose any excess weight; this will reduce fat
deposits around the back of your mouth and nose.
● Reduce your alcohol intake and avoid drinking
any alcohol in the 4–5 hours before you go to bed.
● Give up smoking, since tobacco smoke irritates
the linings of the nose and throat.

● Don’t use sleeping pills or sedative Seek further medical advice
antihistamines because they relax the soft palate.
Arrange to see your doctor if:
● Try self-help measures to relieve any nasal
● The snoring is not helped by the measures
congestion (see BLOCKED OR RUNNY NOSE, p.77).
on this page and is disrupting your sleep
● Use an adhesive strip that keeps the nasal and/or your partner’s sleep
passages open (see PRACTICAL TECHNIQUE, right). ● You feel tired and irritable during the day
● If your partner’s snoring is making it impossible
for you to sleep, try gently nudging or calling to
your partner so that he or she changes position
but does not wake up.