A recent study found 89% of people whose partners snore will lose on average one-and-a-half hours sleep every night.
Out of this number, an impressively patient half branded their partner’s snoring as merely ‘irritating’, but the other sleep-starved half went a bit further, saying it caused at least one argument every week.
In more harmonious news, 14% of the male participants found their partner’s snoring ‘comforting’.
But let’s be honest, however sweet that might seem, it’s not really true is it? When someone else’s sleeping habits are basically inducing your insomnia, it’s not comforting, it’s relationship-ruining – indeed, 19% of respondents in the survey for anti-snoring spray Asonor said they’d considered breaking up over someone’s snoring.
So, in the name of love, sleep and sanity, what can snoring sufferers do to stop snoring - and, for sufferees, where exactly should you aim your elbow?
Here are some tips…
Don’t sleep on your back
Try not to sleep on your back, as this often means your tongue falls back and increases airway resistance.
Try and use pillows as bolsters to keep you on your side. Some experts even suggest sewing tennis ball into a pocketed T-shirt, wearing it back-to-front, and using that as your ‘propper-upper’.
Humidify your bedroom
A lot of snoring is caused either by nasal congestion or by allergies, so sleeping in cleaner air – with a humidifier – should help ease this.
Give up smoking
It’s bad for most things, so it’s not surprising smoking is bad for snoring too. Cigarette smoke will irritate and inflame the linings of your nose and throat, making it more difficult to breathe – especially when you’re lying down at night.
Even if you can’t give up the fags entirely, experts do recommend at least holding off for four hours before you go to bed.
Again, as with many health issues, losing excess weight can really benefit snorers.
People who are overweight tend to snore more; losing weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
Watch what you eat
Avoid caffeine, heavy meals and dairy two hours before bed. Some snoring is caused by allergic reactions that inflame the throat, or increase mucus production, and milk and dairy products may increase mucus production (but the evidence is quite poor).
All exercise, including abdominal exercises, actually tone your muscles around the throat area which can lead to less snoring.
What are your top tips for stopping snoring? Share them in the Comments box below.