I’m a sleep expert – here’s my five tips to stop your partner snoring and get a better night’s kip

IF your partner’s snoring is keeping you awake, it’s time to act.

New research has found that poor sleep can lead to an increased risk of high blood pressure.

There are tons of gadgets and gizmos out there that claim to help treat snoring, but do they really work?

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There are tons of gadgets and gizmos out there that claim to help treat snoring, but do they really work?Photo credit: Getty

Experts from Lloyds Pharmacy found that half of people often have trouble getting a proper kip, putting them at risk of fatal strokes, heart failure and artery disease.

Snoring is a problem for many. A recent YouGov poll found that 52 percent of the UK population snores — and there are many causes, as sleep expert James Wilson explains.

James, known as The Sleep Geek, says: “It can be because of the shape of our face and neck, it can be because we’re overweight, especially if we carry fat around our necks, or it can be because of tight airways by congestion, viruses or allergies.

“It could be because alcohol or spicy food has inflamed our airways, or because we sleep on our backs.

“It could be because our adenoids or tonsils are too big, the shape of our tongue, or if you’ve had an injury to your nose.

“If the sound is more of a gagging than a snoring, it could be a sign of a serious sleep disorder called sleep apnea.”

Whatever the cause, it has a tremendous impact on the quality of life.

“For snorers, sleep quality can be compromised,” adds James. “If someone sleeps next to a snorer, it can have a significant impact on their relationship.

“It’s getting worse sleeping, they start to get angry with their partner, the sleep deprivation caused by snoring makes work harder, our kids are much more difficult to deal with and ultimately leads to the breakdown of the relationship in some cases.”

Snoring can sometimes be a sign of sleep apnea, a disorder that causes sufferers to stop breathing. They often make a choking noise.

It can lead to heart disease, stroke and, in rare cases, death – and there are believed to be 1.6 million undiagnosed patients in the UK.

Other symptoms include incredible drowsiness even with enough eyes closed and waking up with a headache. If you suspect you or a partner have this, speak to your GP as treatments are available. But if it’s just snoring, can you ever stop?

There are tons of gadgets and gizmos out there that claim they can help, but do they really work?

“Yes, you can stop. If you can figure out what’s causing the snoring, we can address the underlying issues,” explains James.

“Most available devices, like rings that press on an acupressure point or a device that shocks you when you snore to encourage you to change position, aren’t really effective. But you can change your lifestyle, such as B. Lose weight and reduce your alcohol consumption. I also like the Kally Sleep body pillow which encourages you to sleep on your side.”

Here James shares his top tips to help you stop snoring:

THINK AHEAD: Swap your down or artificial pillow for a foam pillow. If you snore because of allergies, ridding your sleeping environment of allergen-promoting materials can help.

Olive oil is an anti-inflammatory that helps relieve irritation of the respiratory tract

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Olive oil is an anti-inflammatory that helps relieve irritation of the respiratory tractPhoto credit: Getty

OIL TO BED: A spoonful of olive oil before you settle down for the night can help reduce snoring if you’ve had alcohol or spicy food.

It is an anti-inflammatory that helps in relieving irritation of the respiratory tract.

The effects won’t last all night, but it will allow your partner to fall into a deep sleep and be less likely to be woken up by your snoring.

Playing the didgeridoo reduced symptoms in moderately severe sufferers and improved their partner's sleep

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Playing the didgeridoo reduced symptoms in moderately severe sufferers and improved their partner’s sleepCredit: Alamy

TRY MUSIC: A 2006 study found that playing the didgeridoo reduced symptoms in moderate sufferers and improved their partner’s sleep. Why don’t you try it?

Using a nasal spray not only reduces snoring but has other health benefits as well

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Using a nasal spray not only reduces snoring but has other health benefits as wellPhoto credit: Getty

NOT TO BE SNAPPED: A nasal spray can help reduce nasal congestion and make it easier to breathe through your nose.

Not only does this reduce your chance of snoring, but it also has other health benefits.

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A body pillow is best to encourage you to sleep on your side

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A body pillow is best to encourage you to sleep on your side

BACK TO ESSENTIALS: Sleep on your side. Sleeping on your back is often a cause of snoring, and sleeping on your stomach isn’t good for your back or neck.

A body pillow is best to encourage you to sleep on your side. But people have sewn a tennis ball into a T-shirt for the same result.

MY SLEEP IS SO LOUD THAT I WAKE MYSELF FREQUENTLY

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SARA Burney, 46, from Henley-in-Arden, Warwickshire – a solicitor who recently developed an app called Howl to combat dog theft – snores. She says:

“I’ve snored since I was a little kid. Around the age of 11, my bedroom was next door to my parents’ room, but they moved me across the hall as I kept them awake.

“It’s very loud and it’s something that has continued throughout my life.

“I stayed there with friends for a weekend a few years ago and it was a two bedroom lodge.

“It was two couples and I and it was the first time we stayed away together.

“I slept on a fold out sofa bed in the living room and kept everyone up all night.

“Nobody could believe my snoring was so loud and the next day they were all really crazy.

“If we leave now, they’ll find something that’s at least two stories high so they can put me on another floor!

“I keep waking up. Sometimes it really bothers me and I have a lousy sleep.

“At other times, fortunately, I’m not aware of that. I’m single right now so don’t have a partner to worry about – but that’s a concern when starting a new relationship.

“In the past, partners would wake me and turn me over, but sleeping on my side doesn’t stop me from snoring.”

Sara, who recently developed an app called Howl to combat dog theft, adds: “It starts as soon as I relax and fall asleep.
“I’m slightly overweight and don’t drink much alcohol.

“I’ve never really done anything about it but would love to find a solution one day as it can be quite embarrassing!”

https://www.the-sun.com/health/7028224/five-ways-to-treat-snoring/ I’m a sleep expert – here’s my five tips to stop your partner snoring and get a better night’s kip

Emma James

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