Rethink your drinks
You’re not just imagining that the hog chorus sounds are worse after a boozy night. Alcohol’s sedative effect relaxes your throat and jaw muscles, which can collapse onto your airway and restrict airflow to cause snoring. It also has a knock-on effect of disrupting your normal sleep patterns, making you more tired the next day, a factor that’s linked to weight gain – another snoring trigger. Avoid alcohol in the hours before bed time and make sure you have a few booze-free days every week.
Take it seriously
Although we typically think snoring is a bloke’s problem, women snore too and just as loudly, even though we often underestimate it ,according to research in the Journal of Clinical Sleep Medicine. Amcal Pharmacy offer a complete Sleep Health Check with a highly trained pharmacist who can assess if you are at risk of obstructive sleep apnoea (OSA). If you are at risk, they can also recommend undergoing an overnight sleep study at home. Amcal provides the equipment for this – generally with shorter wait times than sleep studies through a GP or sleep lab.
Keep up your F45 habit
Not only do regular workouts help you sleep better, but keeping your BMI healthy and your weight in check reduces your risk of sleep apnoea. Being overweight or obese can make you carry excess weight around the neck which can increase the likelihood of the throat collapsing during sleep,causing snoring.
Make over your bedroom
Have a look at the room you sleep in, it should be set up to give you the best night’s slumber possible. If you tend to work long hours and then wind down looking at social media before passing out in starfish position and doing it all over again the next day, your sleep habits could be having a similar effect as those glasses of pinot before bed. Use this checklist:
- Make sure your bedroom isn’t too hot. Leave the windows slightly open at night or use a fan.
- Use block-out blinds or a sleep mask to filter out as much light as possible, ideally you should not be able to see your own hand in the dark.
- Charge your phone, tablet and any other electronics in a room other than your bedroom.
- Read ‘offline’ before bed – a book or a magazine.
- Make sleep a priority. Good sleep is linked to better skin, mood and energy.
- If you have issues with insomnia or night waking, Amcal pharmacists can provide a Sleep Health Check and recommendations to get this fixed.