Reducing snoring
Snoring is common and often harmless, but it disturbs the sleep of both the snorer and their partner. Many causes, such as sleeping on your back, evening alcohol and a blocked nose, can be fixed. This guide explains self-care methods and when snoring may be a sign of sleep apnoea.
You will need
- An app that records snoring, or your partner's observations
- A positional pillow or a pillow attached to your back
- Saline solution for rinsing your nose
- 2 weeks of trial time
Steps
Record your snoring
Ask your partner to tell you how often and in what position you snore, or use an app that records sound. Also note whether there are pauses in the snoring.
Avoid sleeping on your back
Skip evening alcohol
Treat a blocked nose
Raise the head end
Lose weight if needed
Stop smoking
Recognise warning signs
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