Are you A SNORER?

Yes, women do it, too – and there’s no need to feel ashamed. Here’s how to reduce your noise level for a peaceful night’s sleep for both you and your other half

‘As many as half of post-menopausal women snore’

Snoring is often thought of as a man’s problem; we’ve all heard female friends and family grumbling about losing sleep thanks to noisy partners. But women aren’t immune from snoring, especially once we reach the menopause. In fact, research suggests that as many as half of post-menopausal women snore. But snoring remains a taboo topic. One study found that women were less likely than men to admit to snoring or seek medical help for it, leading to under-diagnosis of the potentially serious health issue called obstructive sleep apnoea (OSA).

‘Snoring is often seen as embarrassing and unfeminine,’ says GP Dr Ellie Cannon. ‘Women are far less inclined to admit to being snorers, but it’s common among women and can be a symptom of hormonal changes. Many women of menopausal age will start to snore or their snoring will get worse. We know it can have a significant impact on relationships, so it’s important to bring things out into the open, discuss the problem with your partner and take action. Then, you can both enjoy a better, calmer, quieter night’s sleep.’ WHAT CAN HELP

Unfortunately, there’s no cure for snoring, says former ENT (ear, nose and throat) surgeon Dr Steven Park, author of Sleep,

Interrupted, as many of our breathing and sleep problems are due to evolution: ‘We have smaller jaws than a couple of centuries ago, which means we have narrower upper airways. To help us stop snoring, we need to keep our airways open as much as possible.’ But, he says, there are many things you can do to reduce it. Try these expert tips below:

1

MAINTAIN A HEALTHY WEIGHT

‘If you’re overweight, losing weight will significantly reduce your snoring,’ says Dr Park. According to research, a neck size over 16 inches for

women could indicate excess weight is causing your snoring. The NHS advises snorers and those with mild sleep apnoea to lose weight so that you’re within the BMI that’s normal for your height.

2

DEAL WITH NASAL CONGESTION ‘If your nose is blocked, then you’ll mouth breathe instead, causing your tongue to fall back more and snoring to increase. You should keep your mouth closed at all times, especially when sleeping. Use nasal saline, breathe-right strips, allergy meds or get an ENT specialist referral,’ says Dr Park. Try Mute by Rhinomed (from £12.99, rhinomedshop.com),

a discreet nasal dilator that helps keep your nose free of congestion.

3

GIVE A MOUTHGUARD A GO

There’s evidence that a gum shield-like mouthguard, called a mandibular advancement device, may help with general snoring and mild OSA. It works by moving your lower jaw forward to keep your airway open. You can buy these online, or your GP can refer you to a dentist who’s qualified to make a bespoke device to fit your mouth.

4

CONSIDER HRT

‘Progesterone increases tongue muscle tone and many people take HRT with good results,’ says Dr Park. One study found postmenopausal women were 50% less likely to experience severe sleep-disordered breathing when they took HRT.

5

TRY MOUTH TAPING Waking up in the morning with a dry mouth and bad breath is a sure sign you’ve been snoring. ‘Mouth taping is becoming increasingly popular and I’ve been using it myself recently for a better night’s sleep,’ Dr Park says. The idea is that you stick your lips together with porous tape to make sure your mouth doesn’t fall open when you sleep. Try Upgrade Sleep Strips (£12.99, Amazon). Chin straps perform a similar job, but some report they slip off.

6

AVOID EVENING TIPPLES AND

SNACKS Your glass of wine with dinner could worsen snoring because alcohol relaxes the throat muscles. ‘Avoid snacks three to four hours before bedtime, as lingering stomach juices will come up into the throat, causing swelling and obstruction, leading to more snoring and apnoeas,’ advises Dr Park.

A study found women in their 50s snored more than both younger women and those in their 60s.

7

SWAP YOUR PILLOW

Anti-snoring pillows feature an ergonomic design to support your neck and head and keep your airways open. Try the Perfection Pillow (£74, reflexpillow.com), a certified medical device designed to align your spine and tilt your head to improve air circulation and allow you to breathe normally.

For more advice, visit doctorstevenpark.com