In most cases of snoring, you can adapt your lifestyle to reduce your risk of snoring. Here are some changes you can make.
Alcohol
Impact
Alcohol can relax the soft tissue at the back of the throat and increase your risk of snoring. This relaxation means that you might not have the muscle tone needed to keep your upper airway open enough during the night.
Solution
Reducing the amount of alcohol you drink should limit the relaxation effect on muscle tissue that can lead to snoring. Avoid drinking excessively too, as this can lead to weight gain – something that significantly increases your risk of snoring.
Weight
Impact
Being overweight by only a few pounds can substantially increase your chances of snoring. An increased mass around your neck often leads to your upper airway narrowing, restricting your ability to breathe freely.
You may also find that you don’t have the muscle tone needed to hold the upper airway open during the night. This is what prevents the vibration of soft tissue in your throat.
Solution
Eating a balanced diet and exercising more frequently can help you to reduce body fat and alleviate snoring caused by being overweight.If you haven’t exercised for a long time, have an existing medical condition, or have specific dietary requirements, consult your doctor first.
Smoking
Impact
Smoking can increase your risk of snoring. Cigarette smoke irritates and damages the lining of your nasal cavity and throat, causing swelling.
Obstruction of the nasal passages may force you to breathe through your mouth which can lead to snoring. Swelling of the throat can lead to a narrowing of the upper airway, restricting your ability to breathe freely.
Solution
Reducing the number of cigarettes that you smoke can help limit the irritation and damage caused to the lining of the nasal cavity and throat.Stopping smoking altogether could help to alleviate smoking-related snoring. This can be difficult, but the NHS have some really great resources to help you kick the habit.