23 April 2018
Snoring is a common condition that affects around 50,000 in the UK. Whilst snoring is not usually very serious - although is a nuisance for your bed partner - snoring can be a consequence of underlying medical conditions. Whilst many of these conditions are not serious and are easy to treat, for some snoring can be a symptom and sign for obstructive sleep apnoea.
But, maybe you're struggling to get your recommended sleep (seven to nine hours) for reasons other than your partner snoring? Have a read of our tips on how to improve your all-important resting time.
Keep your room cool
Your internal body temperature is very important in regards to sleep as it regulates your biological body clock. Sleeping with the window open on a warm evening is highly recommended and avoid wrapping up too warm in the winter, as this could affect your quality of sleep.
Try to form a sleeping schedule
Although it may be difficult when you have a jam-packed weekend of socialising, keeping the same bed time and wake up time regulates your body’s internal clock. This in turn should improve your hours of sleep as your body is used to when it should be resting and when it needs to be working.
Avoid the TV and digital screens
If you’re struggling to sleep, however tempting it may be, try to avoid turning on the TV or playing on your phone. It is important for your body to associate being in bed to sleep. If you regularly play games, watch TV or are on your phone whilst lying in bed, your mind will associate this with being awake, triggering further battles with trying to sleep.
Scent your room with lavender
As well as being a lovely scent, lavender is thought to lower your blood pressure, relax your nerves and in turn place your body in a relaxed state. Of course, it is incredibly important to feel relaxed and at ease when trying to sleep, stress and irritation will lead to further struggles and can be psychologically damaging.
While many people swear by power naps to get them through the day, this can cause havoc with your sleeping routine. Any prolonged naps which occur close to intended bedtime or last longer than 30-45 minutes can negatively impact your quality of sleep at night.
As with everything, a healthy lifestyle can have a positive impact. Avoiding alcohol, heavy meals and cigarettes all play a part in a positive sleeping experience. In addition, an increase in your daily exercise is a great tool to having a better night’s sleep.
If your partner is snoring...
Try earplugs or playing music, it may seem like a silly precautionary measure, but who wouldn’t want good quality sleep!
Additionally, if you snore yourself it could be a sign of something more serious than just annoying your bed partner. Respiratory Consultant Dr James Ramsay states: "Snoring is a common condition that affects around 50,000 in the UK. Whilst snoring is not usually very serious, but can be a nuisance for your bed partner, snoring can be a consequence of underlying medical conditions. Whilst many of these conditions are not serious and are easy to treat, for some snoring can be a symptom and sign for obstructive sleep apnoea. This condition leads to interruptions of breathing, frequent night-time waking and poor quality sleep leading to daytime sleepiness which can interfere with quality of life."
"If you have concerns regarding snoring and possible sleep apnoea, this condition can be diagnosed easily with non-invasive diagnostic testing. This can easily be arranged following consultation with myself at Spire Harpenden Hospital."
Still struggling? Do not hesitate to contact a sleep specialist such as Dr Ramsay. Sleep is so important for both your body and mind, don't avoid the topic!