Lose some kilos, lose the snore!


One of the most common causes of snoring is obesity. It causes fatty tissues in the throat to enlarge, which restricts airflow to the lungs. Snoring is the result of soft tissues that rattle and create sound as you sleep.

So it makes perfect sense to stop storing by reducing your weight. Simple. Well, not really. Because snoring itself affects your metabolism and can lead to weight gain.

As you are not receiving enough oxygen during the night, and therefore not sleeping properly, you wake up exhausted, often with a headache, and definitely not in the mood for exercise. And so you find yourself trapped in vicious circle.

You could, of course, just force yourself to exercise whether you feel like it or not. But there is another preliminary solution that will ensure you a good night’s sleep so that you wake up feeling energised and ready to take on whatever the day throws at you.

Wear a mandibular advancement device. A what?, you may ask. Okay, to put is simply - an anti-snoring mouthpiece. It looks like a gumguard and can be moulded to the individual shape of your mouth.

Break the vicious circle!

Whilst a mandibular device may feel strange initially, you will get used to it in no time. And certainly both you and your partner will get happily used to having sleep-rich nights. You will go from feeling tired (There’s a reason sleep deprivation is such an effective means of torture!), irritable, possibly depressed and dizzy, to feeling invigorated and positive in your outlook.

You will have broken the vicious circle and now be in a much better position, both mentally and physically, to embark on an exercise weight-loss programme. Which, in turn, will make you feel better about yourself, help reignite the passion between yourself and your partner, and eventually lead to your not needing wear a mandibular device at all.

Remember - being obese causes fatty tissue in the throat to enlarge. This restricts the airflow to the lungs. Remove the fatty tissue naturally through diet and exercise and you will be officially snore free!

The difference between a quiet, restful sleep and a fitful, noisy sleep might not be more than a few kilos. One of the most effective ways to lose weight is to exercise. Exercise will not only help you shed the excess, it will also help reduce your snoring

Eat healthily.  When we consume healthy foods in moderation our bodies will react by slimming down. Realizing that by accomplishing your weight loss goal you may also be ending the problem of snoring, should bump up your willpower a great deal.

Your exercise programme can involve simple stretching and regular walks, or it can go onto to something more strenuous. As long as you do something, it is better than being sedentary. The aim is to burn more kilojoules than you take in. Fruits and vegetables will give you plenty of nutrients without stepping up the kilojoule count. They will also keep you feeling full for longer. Stretching is important. It increases your flexibility which is something that tends to decrease as we get older. Your flexibility has an impact on your breathing muscles and the muscles that support your structure. It will be harder to breathe if the muscles of chest and abdomen are less flexible. Exercise and stretching helps your breathing muscles’ flexibility which, in turn, reduces snoring.

Think of exercise as moving your body to not only shed some kilos but to strengthen your body as well.

Exercise will improve your lung capacity:

Over time, if you do not exercise regularly, your lung capacity reduces in response to the lower need. Full breath takes effort but the greater the size of the breath, the easier it is to breathe in your normal range. If you don’t keep your capacity up then it eventually falls to a level where your full capacity is your normal breath and even normal breathing becomes forced and difficult.

Toned muscles:

When you exercise your body, you also exercise the muscles that help you breath. They become more toned. If you breathe more through your nose,your nasal passages are less likely to collapse.

Balanced muscles:

When your muscle groups in the neck and throat are unbalanced, your airways collapse, leading to snoring and possibly causing obstructive sleep apnea.

Simply changing your eating habits and getting out and exercising are natural ways to combat snoring.

In the end you’ll find yourself looking great on the outside and quieter inside. You will be giving yourself greater health and giving your partner the gift of silence. It’s win-win all the way.

Note: Snoring can be a symptom of sleep apnea, a serious medical condition that can lead to high blood pressure, heart disease and stroke. For more information about sleep apnea, go to or