Parneet Sehmi suggests ways to help patients change their lifestyles to improve sleep health.
Snoring affects an estimated 30 million people in the UK, and in July, searches by Brits for “stop snoring” and “stop snoring mouthpieces” rose by 212 per cent and 1,200 per cent respectively, most likely brought on by the warmer weather.
With some of the hottest weather ever recorded in the United Kingdom, the summer season also brings with it peak allergy season as thousands of Brits are left struggling with hay fever as trees, plants, and grass come into season. While it leaves many to suffer from cold-like symptoms, hay fever can also disrupt people’s sleep, and lead to snoring and difficulties breathing at night.
As an estimated 45 per cent of adults snore occasionally, and 25 per cent of people regularly snore, Parneet Sehmi, a leading dentist at Hermes London Dental Clinic, is looking at some of the most common causes of snoring and explains his recommendations for the best ways to reduce the noisy nighttime habit.
He says, “Snoring is caused by your tongue, mouth, throat, or airways in your nose vibrating as you breathe because these parts of your body relax and narrow when you’re asleep. Usually, snoring can be caused by your own habits, which means there are some easy adjustments that can be made to reduce your snoring and let yourself and others sleep peacefully.”
Adopt a Healthier Lifestyle
A common reason why people tend to snore is due to being overweight or out of shape, as excess weight around the neck or throat can cause snoring. Parneet recommends that if your snoring is affecting your sleep and lifestyle, then you may wish to address this through weight loss, as regularly exercising can help resolve snoring altogether.
Reduce Alcohol Consumption
If you find that you snore after consuming alcohol, it’s not a coincidence. Drinking alcohol can impact your sleep and increase your chances of snoring, as your throat muscles become relaxed, and alcohol can obstruct the airways.
Parneet says, “If you can, reduce or avoid consumption of alcohol for at least two hours before you go to sleep, as this can help reduce snoring, and reduce the chances of a sore head the next day too.”
Quit Smoking
Tobacco smoke contains over 4,000 different chemicals that can be detrimental to your health overall, as well as being directly linked to mouth cancer, with 90 per cent of oral cancer cases caused by smoking.
Parneet says, “In regards to snoring, smoking can irritate the membranes in the nose and throat, leading to blocked airways and causing your snoring to worsen. As the chances of snoring are high for smokers, you may wish to cut down or quit smoking for a quick solution which will greatly benefit your oral health.”
“If you are a smoker, it’s important you visit the dentist more frequently and explore smoking cessation.”
A Good Night’s Sleep
Sometimes, snoring can be a result of over-exhaustion, especially if you’re finding that you have recently started snoring out of the blue.
Parneet advises, “Typically, people who work long hours, or have shift patterns, are much more likely to experience snoring compared to patients that work consistent hours. It’s why I recommend that people aim to get seven to eight hours of sleep each night, not only to reduce snoring, but also to feel better overall.”
Sleep on your Side
Sometimes, the issue can simply come down to the position you lie in while asleep. Sleeping on your back can result in blocked airways as your tongue moves to the back of your throat. While it may be a comfortable way of sleeping, Parneet recommends that people may be better off sleeping on their sides, as it allows air to flow easily, and in many cases, eliminates snoring altogether.
Custom-Made Mouthpieces
One of the most successful and effective methods of eliminating snoring is with a custom-made snoring mouthpiece.
Parneet explains, “Your dentist is best placed to provide snoring solutions, as they can create a mouthpiece made from impressions taken of your mouth for a more comfortable fit. The mouthpiece is then worn at night, and it allows for better breathing by comfortably holding the bottom jaw in a slightly forward position. By breathing better, snoring is then eliminated and you and your partner can have an even better night’s sleep.”
Undetected Health Condition
While snoring is more likely caused by the season and lifestyle choices, Parneet warns people to be mindful that snoring can also be related to an undetected health condition known as Obstructive Sleep Apnea (OSA). This condition is marked by repeated pauses in breathing during sleep due to partial or complete collapse of the airway. Symptoms can include the stopping of breathing during sleep, abrupt awakenings accompanied by gasping, choking, or waking with a dry mouth or sore throat.
Parneet concludes, “While snoring is usually just annoying for yourself and any partner, it’s important to look out for any signs of OSA. If you feel that you have symptoms relating to OSA, ensure you get it checked out, and speak with your dentist about arranging a solution, such as the custom-made mouthpieces.”