Snoring: the overlooked health hazard and how simple lifestyle tweaks can combat it

Snoring is the result of obstructed airflow through the throat, which narrows significantly while sleeping. The back of the throat collapses and touches the base of the tongue - this is the point when we breathe through a tiny gap. The air induces vibrations in the walls of the upper respiratory tract, causing the throat and tongue to vibrate.

Often, this symptom is overlooked or trivialised, which is a mistake. It could be an indicator of a more substantial health issue. For example, those who snore during sleep could be suffering from obstructive sleep apnoea, which in turn increases the risk of heart disease.

One effective method of stopping snoring involves changing sleep-related habits. This approach is also the least invasive - there's no requirement for special measures. However, if these simple tricks don't work, a visit to a medical professional for expert assistance in combating snoring may be necessary.

Minimising, or even eliminating snoring entirely, can be achieved mainly by quitting alcohol and cigarettes, as both habits can intensify snoring. Sleep hygiene is also important, aiming to get about eight hours of sleep. Keeping your nasal passages clear can also be beneficial.

Permanently changing your sleep position might not be straightforward. Even if we begin falling asleep on our side, there's a risk we might roll onto our backs during the night. However, a very easy trick can prevent this.

Sudhansu Chokroverty, director of the Clinical Neurophysiology and Sleep Medicine program at JFK Medical Center, suggests a clever workaround. It's merely a matter of affixing or sewing a tennis ball or equivalent item to the back of your pyjamas that makes it uncomfortable to sleep on your back. The crucial aspect is to secure the ball in the middle of the back. Then, when we try to adjust our position in bed, we'll definitely be compelled to shift onto our side instead.