Fix that snoring condition and give yourself the gift of quiet, restful sleep.

Most of us have experienced this: We wake after a full night’s rest only to feel tired. While there are many causes behind a poor quality of sleep, one of the most common is snoring.

Peaking at 80 decibels, snoring can pretty much be as loud as road traf c. Yet, it is more than an annoyance for those who share your bed. Seventy per cent of snorers have obstructed sleep apnoea (OSA). This is a condition where the airway is obstructed during sleep, resulting in choking. So during sleep – when the body should be recharging and resting – it is instead taxed and stressed, resulting in fatigue, irritability and poor concentration.

These are not small matters. Studies have shown that OSA accelerates ageing and cognitive brain decline by 10 years, which can lead to early- onset dementia and drug-resistant hypertension. The chances of experiencing frequent urination, getting heart attacks, diabetes and strokes, as well as the risk of being involved in car crashes, are also increased by three- to ve-fold for those who suffer from OSA.

For women, OSA may manifest in subtle symptoms such as insomnia, headaches, mood swings and tiredness. These are often dismissed as insigni cant or menopausal symptoms. For children, it could translate to poorer academic grades, hyperactivity, crankiness and headaches.

A quick search online will present more than a thousand devices claiming to curb snoring. However, most of them are not backed by scienti c studies. Common remedies such as nasal rinses and strips help only with mild nasal congestion. And while prescription oral mouthpieces move the jaw forward, they might lead to dental bite change, gum or jaw joint pain, and increased salivation.

That said, there are ways through which you can help yourself. For those with mild snoring, losing weight, cutting back on alcohol, and sleeping on your side with a full body pillow may help alleviate the condition. However, for those with signi cant OSA, a consultation with an otorhinolaryngologist (Ear Nose and Throat, or ENT, doctor) or sleep specialist is in order. This is important as there are a myriad causes of OSA – ranging from nose block due to crooked nose septal bone, allergies and polyps to low-lying soft palate, obesity and prolapse tongue base. By determining the various sites of a blocked airway, a specialist will be able to tailor the treatment according to the speci c root causes.