How To Stop Snoring

How to stop snoring - MM and CB

Do you go to sleep each night only to be awoken by the sound of your own snoring? If it’s not waking you, it’s most certainly waking your partner. Snoring is not only an annoyance, it can be a health concern and surprisingly, in most cases snoring can be stopped without the need for expensive pillows or nasal sprays, but simply by shifting a bit of weight.  Read on to find out more on how to stop snoring.

Why are you snoring?

Snoring is a result of air being unable to move freely through your nose and throat to get to your lungs, then the surrounding tissues begin to vibrate as the airflow is constricted. From these vibrations comes the loud, and quite horrendous, sound of snoring we’re so familiar with. The most common reason for snoring is due to excess fat in the neck narrows airways, particularly when lying down. Loud snoring can be a huge disturbance through the night, and sleep deprivation as a result. 

Sleep deprivation can cause a plethora of difficulties, such as:

  • increased hunger;
  • daytime drowsiness; 
  • high risk of heart disease, type 2 diabetes and high blood pressure; and,
  • weight gain. 

Although worrying, as you learn how to stop snoring, you will soon notice huge improvement in your sleeping habits.

Sleep apnoea and snoring

Snoring is a symptom of sleep apnoea (Obstructive Sleep Apnoea – OSA), which is much more serious and worryingly, many people who have OSA go untreated as they believe it’s simply snoring. OSA is a disorder that causes people to stop breathing in the night; muscles at the back of the throat relax and airflow is temporarily blocked, moreover increasing the risk of heart attack. 

We always recommend to seek medical advice if you believe you may be suffering from OSA; OSA is a very serious condition and can put you at an increased risk of heart attack.

Research has recognised that sleep apnoea can be treated with lifestyle changes; a 2019 study found that a rapid weight loss diet (800 calories per day for 12 weeks) cured 50% of obese patients that had been diagnosed with mild OSA.1 

While you should contact your regular healthcare professional, you can begin making positive lifestyle changes by following a Mediterranean-style diet. You can also begin incorporating daily exercise into your routine and lowering your intake of simple carbohydrates. The Fast 800 online programme has the tools you need to begin making positive changes to your health. 

How to stop snoring 

  • Follow a rapid weight-loss programme. By starting with the rapid weight loss approach, The Very Fast 800, you will be able to shift the weight around your neck (and around your waist too). To keep the weight off for good, the online programme continues to give you meal plans, advice and exercise plans to turn a diet into a lifestyle.  
  • Eat a diet rich in Mediterranean-style whole foods. Healthy fats, protein and fibre all form a Mediterranean-style diet and have been recognised to promote weight loss, while improving quality of sleep. While the meals on The Fast 800 are relatively low in calories, they are incredibly filling as a result of their macronutrients.
  • Take a measurement of your neck circumference. For men, this should be less than 17 inches and women less than 16 inches. It’s also a good idea to keep an eye on this and take regular measurements. If your neck size is reducing, it’s likely that your snoring will be too!
  • Cut down on alcohol. Even if you’re not a regular snorer, this will most likely change after a few glasses of wine or beer. Alcohol can relax the throat muscles, blocking the airflow and as a result, inducing snoring. 
  • Add exercise into your daily routine. With exercise, you’ll benefit from better cardiovascular health, improved blood sugars and boosted energy. It goes hand-in-hand with a change in diet to achieve weight loss for better health.  The Fast 800 has a suite of exercises, for all levels, to complete at home with very little to no equipment. 

The Fast 800 online programme has a collection of articles, and educational resources, about improving your sleeping habits. Our expert Health Coaches are also on hand, with advice and support, to help you navigate your way to better health.


References

[1] Lifestyle intervention with weight reduction; First-line treatment in mils obstructive sleep apnoea. AJRCCM, 2019. https://www.atsjournals.org/doi/abs/10.1164/rccm.200805-669OC

The Fast 800 Online Programme

A science-based food and exercise guide providing the support and flexibility to help you lose weight for better health. Find out more!

  • Tasty, easy recipes, designed by our nutritionist.
  • Weekly meal plans with shopping lists done for you.
  • Home-based HIIT and exercise guides.
  • Health Coach motivation and practical support.

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