Did you know that smoking can increase your chances of snoring? National No Smoking Day is fast approaching – and now could be the perfect time for you to quit.
How does smoking affect snoring?
Cigarette smoke irritates and damages the lining of your nasal cavity and throat. This causes swelling and reduces the elasticity of your airway tissue. Losing this elasticity means that the tissue is more likely to collapse.
If your nasal passages are obstructed, you’ll end up breathing through your mouth. Combined with the swelling of your throat, this often leads to a narrowing of your upper airway. Your ability to breathe will be restricted, resulting in snoring.
5 top tips to help you stop smoking
Quitting smoking can also help you stop snoring. The NHS has some great tips to help you cut down on cigarettes. The following should help kickstart your journey to becoming smoke-free.
- Make a plan to quit smoking. Make a promise, set a date and stick to it. Think ahead to times where it might be difficult (a party, for instance), and plan your actions and escape routes in advance.
- Get moving. Scientific studies have proved that exercise – even a 5-minute walk or stretch – cuts cravings. It may also help your brain produce anti-craving chemicals.
- Make non-smoking friends. When you’re at a party, stick with the non-smokers. Don’t let yourself be tempted to follow the crowd outside out of habit.
- Keep your hands and mouth busy. Nicotine replacement therapy (NRT) can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes.
- Make a list of reasons to quit. Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.
How to take those first steps
Talk to your GP
Your doctor can do a lot to help you quit. They can enroll you in a “stop smoking” clinic, and prescribe nicotine replacement therapy.
Join your local stop smoking service
You’re up to 4 times more likely to quit successfully with the help of a local stop smoking service. Find your nearest NHS Stop Smoking Service from the NHS Smokefree website, or call the Smokefree National Helpline on 0300 123 1044 to speak to a trained adviser.
Consider using a nicotine-containing product
Your GP can offer you nicotine replacement therapy (NRT). You might also consider trying e-cigarettes. While they’re not risk-free, they’re much safer than cigarettes and can help people stop smoking.
Find online support
The Smokefree website is free and can boost your chances of success whatever method you’re using.
Find out more about it here: www.smokefree.nhs.uk/
Give No Smoking Day 2019 a go
Quitting smoking can help you lead a happier, more active life – and it can also hugely reduce your chances of snoring. Taking the first steps to cutting out cigarettes will improve both your health and your sleep.