How even mild snoring is bad for your heart – and two hacks to stop doing it, according to experts

It is perhaps the most infuriating of habits in any partner.

But snoring is generally seen as more of an irritant than a harmful health problem.

However, experts are now warning that making loud noises at night is not normal – and isn’t as inocuous as you may have thought.

Snoring, they say, could lead to lasting health issues. 

Dr Colin Sullivan, a sleep expert in Australia, told Salon that there is no such thing as ‘harmless’ snoring. 

‘Snoring is a forerunner of such disorders for so many people, probably the majority,’ he said.

As you drift off and fall into a deep sleep, the muscles in the roof of your mouth, tongue, and throat start to relax.  

However, if they relax too much, they can block the airway and vibrate, which causes snoring. 

Dr Sina Joorabchi, an ear, nose, and throat surgeon in Florida, shared several tips on TikTok for how to stop snoring

Dr Sullivan said: ‘Snoring isn’t good for you. It damages the airway, it interrupts your sleep.’

He says that the problem is often a sign of a harmful condition called sleep apnea, which too often gets missed.

Sleep apnea is a disorder that causes breathing to repeatedly stop throughout the night, sometimes for several seconds at a time.

It can lead to loud snoring, gasping for air while asleep, insomnia, excessive sleepiness, and irritability.

Snoring is also known to disrupt deep sleep, which the body needs to produce growth hormones that repair the muscles, bones, and tissues.

Interrupted sleep has long been linked to a host of chronic health issues like high blood pressure, heart disease, and diabetes, according to the American Academy of Sleep Medicine. 

The Cleveland Clinic also states that snoring could lead to difficulty concentrating, fatigue, and an increased risk of heart attack. 

Snoring can also be a sign of a nasal blockage or chronic congestion, also known as chronic sinusitis. 

This occurs when the sinuses are swollen or inflamed. 

Several studies have suggested that snoring is far from harmless.

A study published last year by researchers at the Mayo Clinic found that people who snore have diminished brain health and could be at a greater risk of developing Alzheimer’s disease. 

Additionally, experts in Sweden found that the lack of oxygen that snorers who have sleep apnea get could be linked to a greater chance of developing cancer.

Dr Sina Joorabchi, an ear, nose, and throat surgeon in Florida, posted a TikTok video last year with his tips to stop snoring.

One tip is to stop sleeping on your back. 

‘The more you lie on your back, the more the tissues in the back of your throat can collapse, thereby putting you at risk for snoring,’ he said. 

Dr Joorabchi also recommended propping yourself up at a 30-degree angle, such as with a pillow, to open up your airway.

Additionally, he suggested avoiding alcohol close to bedtime. ‘Alcohol basically relaxes the tissues in your throat,’ he said.

‘It’s going to obstruct it, so when air is passing through, it’s going to put you at a greater risk for snoring.’

Taking a hot shower or bath close to bedtime can also clear your airways and reduce the risk of snoring.