Prevention of snoring

Not all snoring can be prevented, since anatomy and age play a role, but the common triggers can be reduced with steady habits.

Keep a healthy weight Weight gain, especially around the neck, is the strongest modifiable risk. Balanced food and regular exercise reduce the chance of habitual snoring.

Sleep habits

• Sleep on your side rather than your back.
• Keep regular sleep and wake times, and get enough sleep.
• Raise the head of the bed slightly if you are congested at night.

Avoid airway relaxants at night

• No alcohol within three to four hours of bedtime.
• Avoid sedatives and sleeping pills unless your doctor approves them.

Care for the nose

• Treat allergies and nasal blockage early.
• Use saline rinses when congested.
• Ask an ENT doctor about a deviated septum, polyps or enlarged turbinates.

Do not smoke Smoking irritates and swells the airway and raises the risk of snoring and sleep apnea.

Children Treat long-lasting nasal blockage and mouth breathing early, and have regular snoring checked, since enlarged tonsils and adenoids are treatable.

Manage related conditions Thyroid disease and reflux, when present, should be treated.

Ayurvedic view (interpretive) Regular routine, light dinners and Kapha balance are traditional prevention ideas. They are supportive only.

When to see a doctor If snoring becomes loud, nightly or comes with pauses or sleepiness. Call 112 for breathlessness or chest pain.

Remember Healthy weight, side-sleeping, no alcohol at night and a clear nose prevent most simple snoring.