What a snore

Here’s how to put a stop to the night time grunts

Around 40 per cent of us snore and 30 million report sleepless and disturbed nights brought on by their partner’s grunts. Yet this need not be. There are ways of quietening things down and even putting a stop to the snores for good. Sometimes surgery is the only answer, but if there are also some herbs that can help to bring silent nights once more.

WHY DO WE SNORE?

While we are awake our muscles keep the breathing passage (the airway) open. But when we sleep these muscles slacken. This can partially block the airway causing the tissues to vibrate and emit the familiar sound we call snoring. Snoring is more common as we get older and the muscles in the throat become naturally looser.

SILENT NIGHTS

If you do snore it’s worth trying out one of the following herbs to see if they can make things quieter.

Eucalyptus is the number one decongestant when it comes to helping breathing difficulties. Extensive research over the past 60 years has shown that this traditional Aboriginal remedy can help to dilate the bronchioles (small airways of the lungs). You can either mix a few drops of the essential oil with 10ml of grapeseed oil and rub on your chest at night or diffuse a few drops in an aromatherapy burner and put in your bedroom before turning in. Alternatively put five to ten drops of the essential oil into 750 ml hot water in a bowl and breathe in the steam with a towel over your head.

Goldenseal contains alkaloids that are potent remedies for disorders affecting the mucous membranes. Add 20 drops of tincture to a glass of water and sip three times a day to help you stay catarrh and mucous-free all night long.  You should avoid goldenseal if you are pregnant or have high blood pressure.

Garlic is a powerful antidote to nose, throat and chest infections and is popular with herbalists for bronchial and congestion problems.

HELP YOURSELF

•  Snoring is closely linked to overweight so lose weight if you need to.
•  Try to cut back on alcohol as it can cause throat muscles to relax.
•  If you smoke give up now – smoke irritates the lining of the airways causing inflammation and swelling.
•  Curb mouth breathing – as many as 85 per cent of snorers are thought to breathe with their mouth open.
•  Avoid sleeping on your back as this can cause the tongue, chin and excess fatty tissue to relax and restrict your airway.

SLEEPING WITH A SNORER

If all else fails, try:

•  Nudging the snorer to sleep on their side.
•  Protesting loudly - snorers are normally light sleepers so hopefully will heed your plea.
•  Going to bed and falling asleep earlier than your snoring partner.
•  Investing in a pair of good quality earplugs.
•  If it all becomes too much take refuge in the spare bedroom.