Snoring is a common issue among adults in Singapore and everywhere in the world. Often causes disrupted sleep and waking up tired in the morning. While it’s easy to laugh off the noise, persistent snoring can be a sign of something more serious, or at the very least, a barrier to quality rest. Fortunately, there are ways to manage and even reduce snoring with simple, lifestyle-based changes. Let’s look at what really causes snoring and how you can take practical steps to stop it.
Why Do We Snore?
Snoring happens when the airflow through your nose and throat gets a bit blocked while you’re catching some Z’s. This blockage causes the tissues around your throat to vibrate, creating that recognisable sound we all know too well. Several factors can play a role in snoring, including your age, weight, how you sleep, any nasal issues you might have, how much alcohol you drink, and even your daily stress levels.
In some instances, snoring could also be a sign of a more serious condition called obstructive sleep apnoea, where your breathing repeatedly stops and starts while you sleep.
Easy Lifestyle Tweaks That Make a Difference
- Adjust Your Sleeping Position
Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, obstructing airflow. Try sleeping on your side instead. You can use a body pillow or sleep positioner to help you stay in position throughout the night.
- Maintain A Healthy Weight
Excess weight, especially around the neck, can narrow your airway and increase the likelihood of snoring. A balanced diet and regular physical activity can help reduce snoring episodes over time.
- Avoid Alcohol Before Bed
Alcohol relaxes the muscles in the throat, making snoring worse. Try to avoid alcohol at least two to three hours before bedtime.
- Establish A Bedtime Routine
Inconsistent sleep patterns and fatigue can increase snoring. Aim for a regular sleep schedule and create a relaxing bedtime routine to support uninterrupted rest.
- Stay Hydrated
Dryness in the throat can exacerbate snoring. Make sure you’re drinking enough water throughout the day to keep those tissues well-lubricated.
- Clear Nasal Passages
If you snore mostly through your nose, try using a saline spray or nasal strips before bed to keep your airways open. This can be especially helpful during allergy season or when you have a cold.
When To Seek Help
If your snoring is loud and frequent, leaving you feeling drained even after a full night’s sleep, it might be a good idea to chat with a sleep specialist. Issues like sleep apnoea need medical attention and shouldn’t be brushed aside.
In Singapore, clinics such as Aurion provide personalised care and assessments to help uncover the root causes of your snoring and offer solutions tailored just for you.
Don’t wait! Take action today for a quieter night and a more refreshed morning. Ready to make a change? For more help reach out to the team at Aurion and discover your options for improving your sleep health.
