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• Mispositioned jaw, often caused by tension in the muscles
• Fat gathering in and around the throat
• Obstruction in the nasal passageway

• Snoring is made worse by alcohol or sleeping tablets
• Overweight people are more prone to snoring
• Sleeping on your back increases the chances of snoring
• Colds, nasal polyps and allergies make snoring worse
• Older people often snore due to muscular weakness that occurs with age
• Medications may cause dryness or minor irritation of the nasal passageways and increase the incidence of snoring
• A larger than usual uvula can limit airflow
• Injuries to the nose that result in a deviation of the septum may result in snoring
• Smokers are twice as likely to snore

• If you're overweight try to lose some of it
• Avoid alcohol and rich foods like chocolates before bedtime and eat healthy foods generally
• Stop smoking
• Try raising your head by putting pillows under it
• Sleep on your side. Some people sew a tennis ball on the back of their night clothes to help them
• Blow your nose before going to bed
• If you are the partner of the snorer you may seriously need to consider options like changing bedrooms or going to bed earlier in order to get some sleep. Clearly these fall into the last resort category and unless your partner does something about their problem this could be the start of a slippery slope so far as the relationship is concerned

Sleep well? Snoring can be more than an annoyance for others; it can cause health problems too. Sleep apnoea is a disorder that leads to pauses - known as apnoeas - in breathing among heavy snorers, resulting in tiredness and irritability. It can be caused by slight deformities which restrict airflow, but is more commonly associated with obesity, alcohol consumption and smoking. Treatments can include wearing a gum shield or air mask at night.

If none of the self-help ideas work then you need medical advice. Advice may involve surgical intervention (e.g. removal of adenoids or tonsils) but in the first resort a mouthpiece could be recommended in order to keep the airways open. Other treatment options, such as nasal sprays or nasal plasters may also be considered.

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