A chainsaw, a lawn mower, a jet engine and an elephant trumpeting - if the mention of those sounds makes you wince in familiar recognition, the chances are you live with a snorer. As much as snoring leads to broken sleep for those who have to listen to it, snorers also endure poor quality sleep, along with the feelings of fatigue, drowsiness and irritability that inevitably follow during the day.

Widespread problem

Snoring shouldn’t be taken lightly, and not just because of the perils it poses to a good night’s sleep. It can also be indicative of poor general health. A Hungarian study of 12,000 patients, the results of which were published in the journal Sleep in 2008, found that loud snorers were 34% more likely than the general population to have a heart attack and 67% more likely to suffer a stroke.

About 10% of people snore most nights and upwards of 35% of people snore occasionally. Unfortunately, the tendency to snore worsens with age because of an overall slackening in muscle tone. Up to 60% of men and 40% of women between the ages of 60 and 65 snore, according to one broad-based Italian study. In addition, fluctuations in hormone levels during the menopause can also lead to increased snoring in older women, according to the British Snoring and Sleep Apnoea Association.

Causes of snoring

The sound made by snorers is caused by vibrations of the soft palate, the back of the tongue and the back of the throat, but the causes of snoring are many and various. While there are all sorts of products that claim to cure snoring, changes to a sufferer’s lifestyle usually have the best results.

Diet

Reducing alcohol intake and avoiding meals late in the evening are the first steps in the fight against snoring, while regular exercise helps to improve muscle tone - both weak muscles and muscle tension can be contributory factors to snoring.

Keeping fit

Taking 30 minutes of exercise every day will not only improve your overall health but should also give you a higher lung capacity, meaning improved breathing day and night.

Exercise, along with cutting back on alcohol and maintaining a healthy diet, should also help you to lose some weight, which in turn could eliminate your snoring. Losing half a stone to a stone is worth trying for any problem snorers. Unpleasant as it sounds, fat gathering around the neck and throat can cause snoring. Cut the calories, lose the double chin and your snoring could be a thing of the past.

Nasal congestion

If there wasn’t already a myriad of health reasons to ditch cigarettes, smokers should remember that smoking weakens the nose and throat and causes phlegm to build up, which often leads to (yes, you’ve guessed it) some pretty cacophonous snoring. Those who suffer nasal congestion, regardless of whether or not they smoke, also tend to snore and may find eucalyptus oil will clear their nose and be conducive to a peaceful night’s rest.

Changing your sleeping position

Other expert anti-snoring tips include tilting the head of the bed upwards by four inches, avoiding sleeping pills, which cause relaxed muscles, and, if it comes to it, pinning a sock with a tennis ball in it to the back of the snorer’s sleepwear - people who sleep on their backs are more likely to snore.

AssistIreland.ie - provided by the Citizens Information Board - provides more tips and ideas for snorers and sell an interesting product called the Snore Stopper, a device with a sensor worn around the wrist and designed to make you shift your sleeping position if you begin to snore.

Consult your doctor

If lifestyle changes don’t help, it’s best to see a pharmacist. If the snoring is severe and persistent, consult a GP, who may refer you to an eye, nose and throat specialist. Sometimes snoring is caused by a medical issue, such as nasal polyps or troublesome tonsils or adenoids. Someone whose snoring pattern is ragged and loud, with occasional gasps for breath, could actually be suffering sleep apnoea and should consult a medical professional.

Get musical

Meanwhile, moderate snorers should bear in mind that singing is one of the best remedies for snoring as it strengthens the throat muscles. And consider taking up the didgeridoo. A study published in the British Medical Journal in 2006 found regular didgeridoo playing was an effective treatment of moderate sleep apnoea problems. The study didn’t indicate, however, if the participants’ family members preferred their didgeridoo playing to the sound of their snoring.