Tips to stave off snoring...

An ENT consultant and a sleep physiologist tell Lisa Salmon how alcohol affects snoring - and what to do about it.
Tips to stave off snoring...

Many snorers are more likely to snore when lying on their back. Pictures: PA

If your partner snores, you might notice that things get a whole lot worse after they’ve had a few drinks.

This can make life a misery for any sleep-disrupted partners - not least because experts suggest many snorers are more likely to snore when lying on their back, but when they’ve been drinking, they’re harder to move on to their side.

Around 41.5% of the adult population snore, according to the British Snoring & Sleep Apnoea Association, and a whole lot more are affected if you take partners into consideration.

But why does alcohol make things worse?

“When you’re awake, muscles in your nose, mouth and throat keep your airways open,” explains Amy Gallagher, a senior sleep physiologist at the Cromwell Hospital, London. “But when you sleep, these relax and can lead to airways narrowing. 

"As air passes through, it can cause the surrounding tissues to vibrate, resulting in the sound we call snoring.”

A proportion of these snorers suffer from obstructive sleep apnoea (OSA), where there’s a greater degree of airway narrowing.

“Usually, the louder the snoring, the greater the degree of narrowing, sometimes with total blockage of airflow,” says Professor Ram Dhillon, a consultant ENT surgeon with a special interest in snoring and OSA. “This blockage is termed an apnoea if of 10 seconds or longer in duration.”

Alcohol has a role in both snoring and OSA, say the experts. Dhillon explains good tension in the muscles around the upper airway keep it open, but warns: “Sleep reduces this tension, increasing the likelihood of narrowing to produce snoring, and total blockage, resulting in apnoea. Alcohol consumption enhances the relaxation and reduces the tension of these upper airway muscles and tissues and worsens the severity of the snoring, and can unmask apnoea and/or also increase its severity.”

And Gallagher adds: “Alcohol has a negative impact on the quality of your sleep and can make snoring worse, or if you don’t usually snore it can mean that you do.”

There are some things you can do to stop snoring. Picture: Stock
There are some things you can do to stop snoring. Picture: Stock

So what can you do to stop snoring? Here’s the experts’ advice...

Avoid alcohol: While not drinking won’t necessarily stop snoring, it’s likely to reduce it.

Dhillon says: “The advice is to avoid alcohol totally if you have snoring or have been diagnosed with OSA. If you suffer from snoring made worse with alcohol and have disruptive sleep, a diagnosis of obstructive sleep apnoea may need to be considered.”

And if you don’t want to give up alcohol completely, both experts warn it’s best to at least not drink close to bedtime.

“Certainly do not drink alcohol for at least four hours before sleep,” advises Dhillon.

Gallagher stresses: “Don’t drink late at night. Alcohol relaxes your muscles, making your airways more likely to narrow. You might also snore louder if you’ve been drinking because your throat is dry, as alcohol dehydrates you.”

Quit smoking: Smoking irritates the throat and nasal passage, and Gallagher says: “This can cause swelling and dryness which may lead to snoring. Smoking is also associated with congestion which can further worsen breathing.”

Sleep on your side: Sleeping on your back makes you more likely to snore, Gallagher says.

“Sleeping on your side is the best position to help prevent snoring, because it reduces the compression of your airways,” she adds.

Maintain a healthy weight: Dhillon suggests people who are excessively overweight, particularly with a BMI of 35 or above, and/or with a neck size of 16.5 inches or greater, are more likely to snore.

Gallagher says: “If you’re overweight, you may have extra tissue in and around your throat which contributes to snoring.”

Elevate your pillow: By raising your head around four inches on your pillow, pressure is removed from the throat and nasal passage opens up, says Gallagher, who adds: “This forces your tongue and jaw forward and helps to reduce snoring.”

Try stop snoring treatments: Dhillon recommends treatments including mandibular advancement devices, which hold the lower jaw and tongue forward making more space to breathe and prevent snoring.

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