Next week is National Snoring Week – with the emphasis on prevention rather than doing it. Snoring can disrupt your sleep and that of everyone around you. The British Snoring and Sleep Apnoea Association says that we should not assume that we just have to live with it.

What is it?

Snoring is the sound made when the flow of air through the nose, the back of the roof of the mouth and the throat is blocked. These soft tissues then vibrate as air passes over them. When we are asleep, the muscles that keep these airways open are relaxed, so the soft tissues get floppier and more likely to obstruct the air passing through them.

Does it matter if I snore?

Apart from ruining your relationship, snoring can be a sign of obstructive sleep apnoea. This is when the blockage of air is sufficient to wake you up many times (sometimes over 100 times a night), which you may be unaware of. This will make you sleepy and lacking in concentration during the day. Worse yet, it also increases blood pressure and the risk of stroke.

What causes snoring?

Mostly, being overweight and drinking a lot of alcohol. If you are a man with a collar size over 16½ inches, you will likely be a snorer. Male snoring is related to the amount of soft tissue around the neck (fatty tissue sags more and obstructs the airways). Alcohol also relaxes supporting muscles, increasing the risk of snoring.

Having a cold or allergy that blocks the nose increases the risk of snoring. Some people are born with the type of mouth that is made for snoring: a thick and low-set soft palate. Also, nasal injuries can cause snoring.

A recent study from Israel of over 2,000 people with sleep apnoea found that just over half only snored when lying on their backs. Sleeping on your side means your tongue does not flop so much against the back of your throat.

What can I do about it?

If you are overweight, lose a little (less than a stone will improve things). Sleep on your side, avoid excessive alcohol consumption and stop smoking.

If you or your partner think you are waking up gasping for breath during the night (classically you may snore loudly, stop breathing for 10 seconds, then wake up snorting abruptly), you should see your doctor. Sleep apnoea is a serious condition. You may need continuous positive airway pressure. This involves having air blown through your airways under controlled pressure, via a mask, while you are asleep. It works for most people.

If your nose is snuffly, you might try a nasal spray to clear the blockage. You can also buy nasal strips that increase the area of nasal passages and help air flow through them more easily. The British Snoring and Sleep Apnoea Society sells approved products on its website, but stresses the importance of lifestyle changes first. It also endorses mandibular advancement devices that push the lower jaw forward, which can help some people. There are some surgical procedures for snoring but these are a measure of last resort and are not commonly performed.