What helps to combat snoring?

To a certain extent, snoring can also be influenced by our own behaviour. Consuming alcohol and taking sleeping pills and sedatives can encourage snoring due to the tongue and uvula becoming more relaxed. The following tips will often help to prevent primary snoring:

• Try to lose weight if you are overweight or obese. This will also lower the amount of fat in the neck and around the jaw.
• Do not drink any alcohol for two hours before going to sleep and, if possible, avoid taking sleeping pills, sedatives or antihistamines (allergy medication).
• Do not eat your evening meal too late as this has an effect on sleep quality and snoring.
• Try not to sleep on your back. You can break the habit of sleeping in this position by sewing a tennis ball into the back of your pyjama top.
• Learn to play a wind instrument. This will train your muscular system (the Australian didgeridoo is particularly effective).

Those with sleep apnoea should avoid consuming alcohol late in the evening and try to lose weight if they are overweight. Sleeping on your side also promotes regular breathing. If you suffer from sleep apnoea, you should always consult your doctor or visit a sleep clinic.