Of the estimated 15 million snorers in the UK, over 10 million are men. Difference in neck build is one cause, but so are his pre-bedtime habits. But don’t despair. Read on and learn how to change a noisy sleeper into a silent partner...

While we’ve all chuckled at lovable old grandpa grunting away like a hog after a Sunday roast, snoring can, in fact, be a real problem. It can put a strain on relationships and affect the wellbeing of ourselves and partners. ‘It’s not uncommon for snoring to cause problems in a relationship, or even split couples up,’ says sleep expert Chris Idzikowski, of the Edinburgh Sleep Centre (www.edinburghsleepcentre.com).

Dr Idzikowski is convinced that snoring is on the up, and that it’s time to look into the reasons why it is men who are largely responsible for those noisy slumbers.

What is snoring?
According to the British Snoring and Sleep Apnoea Association (www.britishsnoring.co.uk), snoring is the coarse sound made by vibrations of the soft palate and other tissue in the mouth, nose and throat. The bothersome blowing stems from an obstruction of the airway, which results in air turbulence and vibrations when breathing. As men generally have thicker necks than women, the compression on the airway is greater, and so is the level of snoring. The airway restriction may occur just during sleep, or it may be present all the time and then heighten during slumber.

Insufficient muscle tone is the culprit. During sleep, throat muscles can weaken and cause the airway tissue to vibrate. These muscles are active in the day, keeping the airway in good shape and preventing embarrassing snuffly situations in your day-to-day routine.

Why does he snore?
There are a few factors linked to habitual snoring, and these often include some of life’s vices. If a particular indulgence is the cause of your partner’s bedtime chorus, it could be something he could think about changing.

Overeating
Munching on tasty treats, combined with a lack of exercise, builds up the fat around the throat. If his collar measures more than 17 inches, the fatty tissue will squeeze his airways during sleep and prevent air flowing in and out freely. If he can pinch an inch, it’s time he got rid of some neck flab.

Alcohol
Drinking alcohol slows the brain’s responses and relaxes muscles. The airways then narrow, leading to a one-way ticket down the snoring highway.

Smoking
Cigarette smoke irritates the lining of the nasal cavity, causing swelling and catarrh. When the nasal passages become congested, it’s more difficult to breathe. The more cigarettes puffed per day, the higher the risk of snoring, as each cigarette tops up the clogging catarrh. If your partner is a smoker and you have kids, they are more likely to be snorers too, as even passive smoking leads to inflammation of the airways.

Position
Does your man sleep on his back? If so, his jaw is more likely to drop open, with his tongue and soft palate falling to the back of his throat. Yep, gravity works even in the mouth! As men naturally have a bigger upper airway than women, there’s more room for the tongue to flop back. Narrowing of the airways means his breathing capacity is decreased, and once again you will hear that rumbling sound.

Allergies
When these take hold, the nasal airways become a source of bother. Sometimes the nose is runny, sometimes it’s all bunged up. As his mouth becomes the source of safe breathing, it’s no wonder he lets his jaws hang loose when he is suffering.

What can be done?
If you’re suffering from regular musical accompaniments at bedtime you’ll be dismayed to hear there’s no miracle cure for snoring. Although it can’t be stopped by will (no matter how much you poke your bed fellow!), it can be controlled. Encouraging him to alter certain habits could be the way to achieve some silent Zzzzs, or it could be something minor like a changed sleeping position. Check out our top tips to put an end to snoring:

1.Sideways slumber
Your partner should avoid sleeping on his back: the notorious root of rumbling. If his slumbering self can’t acclimatise to a change in position, attach some clothes pegs to the back of his pyjamas. A few nips in the back will soon have him (and you) sleeping soundly. For a softer approach, place a pillow behind his side to stop him from rolling over.

2. Get the all clear
If he keeps his nasal passages clear, he can breathe through his nose rather than his mouth. Try rubbing Olbas or eucalyptus oil on his pillow to aid breathing, or if an allergy is leaving him congested, antihistamines and nasal sprays help. If a long-term allergy won’t shift, he needs to see his GP.

3. Stay humid
Lack of humidity in the bedroom causes the throat to dry out, and the membranes to vibrate. Put a damp cloth over  the radiator to keep the room a snore-free zone.

4.Healthy is as healthy does
We all know a good diet is crucial to maintaining a healthy weight but it doesn’t hurt to have a reminder sometimes. If chomping chocolate is affecting his health and his sleeping patterns, it’s time for a diet revamp.

5. All in moderation
Stopping snoring doesn’t mean he has to give up his favourite habits, just monitor his consumption in the run-up to bedtime. For instance, having a final tipple four hours before heading to bed gives the body sufficient time to reduce
the effects of alcohol.

Similarly, if he must smoke, having that last cigarette a few hours before bed will give his nasal linings a chance to banish the unwanted substances – helping you, and him, sleep without the nocturnal orchestrations.

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Label your snore!
A survey commissioned by hotel chain Travelodge (www.travelodge.co.uk) identified five types of snorers. When you’re in the mood – and not sleep-deprived – see the funny side of snoring and knight your partner with a snoring title.

• The Snorter Rapid: blowing of air through the mouth, and a noise similar to a horse snorting.
• The Snorchestra: makes long, low snores that gradually build into a deafening noise.
• The McEnroe: sounds like a tennis star grunting during a match.
• The Walrus: makes: continuous groaning noises when sleeping.
• The Old Banger: sounds like a broken car with a particularly spluttery engine.

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When snoring becomes serious
For most sleepers, snoring is just a nuisance. Yet, for some, it carries the hidden threat of sleep apnoea – a disorder that affects men more than women.

Obstructive sleep apnoea (OSA) is a condition that causes interrupted breathing during sleep. An obstruction prevents air flowing freely through the airways, however, unlike snoring, these obstructions can cause the cessation of breathing for 10 seconds at a time. When an episode of apnoea occurs, the brain usually wakes the sleeper up with a loud snort or snore, so they can breathe freely again. These wakening episodes can happen more than 10 times an hour, leaving the sufferer very tired and restless the next day.

While moderate cases of OSA can be cured with basic lifestyle changes, more severe cases may require breathing apparatus to aid sleep. Continuous positive airway pressure (CPAP) is a treatment using a mask to feed compressed air down the airway, keeping it open. For more information, visit www.britishsnoring.co.uk.

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Dr Chris says… ‘When it comes to snoring, there is no shortage of remedies and suggestions about what to do. Nose guards such as the Nozovent claim good success rates. Or put a humidifier in your bedroom, which may help keep blocked nasal passages all clear.’

 

 

 

 

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Images: Getty