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Is snoring keeping you awake at night?

 

Have you ever lain awake at night or been disrupted from your sleep by a partner that snores? Perhaps you are the person that is snoring and it is affecting your partner’s sleeping pattern. Whichever way, snoring can have a significant impact on our ability to get a good night’s sleep and potentially affect our relationships. Help is at hand, however. Monday marked the start of National Stop Snoring Week, an annual event promoting general awareness that nobody need suffer as a result of snoring: it is a condition that can be treated.

What is snoring?

The British Snoring & Sleep Apnoea Association defines snoring as: ‘… a coarse sound made by vibrations of the soft palate and other tissues of the mouth, nose and throat (upper airway). It is caused by a partial blockage of the upper airway.’

Our chances of snoring can be increased by factors such as being overweight, alcohol, and smoking.  People with severe snoring may have obstructive sleep apnoea (OSA), a condition where the airways become temporarily blocked during sleep.

 

How many of us snore?*

  1. 41.5% of the UK adult population snore.
  2. There are approximately 15 million snorers in the UK.
  3. Snoring affects 30 million people in the UK.
  4. There are 10.4 million males and 4.5 million females who snore
  5. The ratio of male to female snorers is 2.3:1
  6. Figures from a recent survey found men are louder snorers than women.
  7. 58% of snorers are between 50-59 years of age.

* (Credit: British Snoring & Sleep Apnoea Association)

Snoring self-help tips:

There are a number of lifestyle changes and sleep hygiene tips that can help minimise snoring:

  1. Try and maintain a healthy diet and weight.
  2. Try to sleep on your side rather than your back.
  3. Avoid alcohol before going to bed.
  4. Quit or cut down on smoking.
  5. Incorporate exercise into your daily routine as this helps to promote sleep.
  6. Keep your nasal passages clear so that you breathe in through your nose rather than your mouth.
  7. Try and keep your bedroom at the right temperature – between 16 and 18 degrees centigrade.
  8. Keep your bedroom free from distractions – mobile phones, computers / laptops and the television can all contribute to sleep disruption.
  9. Make sure your bed is providing you with the right support. A bigger bed may help with less partner disturbance.
  10. Create a relaxing sleeping environment by keeping the bedroom uncluttered and not too bright at night.

What to do next:

As a Sleep Council Accredited Retailer, Dalzell’s is committed to providing our customers with expert advice and support on getting a good night’s sleep.  If you are concerned about you or your partner’s snoring it may be helpful to talk to your GP, pharmacist or other professional bodies, including the British  Snoring & Sleep Apnoea Association.  Visit us in-store, call 028 3755 1260, email or go online where you’ll find lots of information on getting a good night’s sleep, best buys and choosing the right bed for you. A short drive from Newry and located convenient to Lisburn and Belfast, we’re perfectly placed to accommodate your new bed purchase. What’s more, we provide a Free Collection and Recycling of Your Old Bed service and Free Delivery of your New Bed throughout our Free Delivery Zone, which extends across Northern Ireland, and Counties Louth, Monaghan and Dublin, in the rest of Ireland.

Help your child get a good night’s sleep

If you’ve been watching Channel 4’s Bedtime Live programme, you’ll understand what it’s like for parents with children who don’t sleep. We all know that sleep is important. It’s vital for our physical, mental and emotional well-being. When our children have sleep issues it can be exhausting, affecting the whole family, It was found that sleep deprivation in children can affect parents’ and carers’ relationships, emotional well-being and contribute to feelings of depression.*

How lack of sleep impacts on children

Of course, sleep deprivation for children can be quite significant, too. When children don’t get enough sleep their behaviour and mood can be affected. They may become hyperactive at night leading to drowsiness during the day. Lack of sleep also impacts on children’s ability to learn and function, leaving them unable to reach their full potential. It could also affect their growth.

Why is sleep important for children?

During sleep growth hormones are released and the immune system strengthens, helping your child’s body to fight off illness. It also helps us make sense of the day’s events helping our memory and concentration functions to increase. Ultimately, sleep helps our bodies rest and restores our emotional wellbeing. So how much sleep do children need? The table below provides a guide to how much sleep a child needs at different ages. Please note, times are given as averages as there are no two children with identical sleep habits.

 

Practical tips to help your child with sleep

  1. Keep a sleep diary to help assess your child’s sleep patterns.
  2. Try and understand why your child is not sleeping. If they’re old enough, talk with them about their sleep.
  3. Are there medical reasons why your child may not be able to sleep?
  4. Check what your children are eating and drinking during the day as this can affect how well they sleep at night e.g. sugary snacks can increase energy levels.
  5. Is your child getting enough exercise during the day?
  6. Establish a bedtime routine and be consistent. If you don’t stick to the same routine each night it will not work.
  7. Create a restful environment for your child. Ask yourself: Is your child too hot or too cold? If your child is too cold, you could consider using a double duvet tucked under the mattress of a single bed.  Consider too, noise levels, light and whether your child is overstimulated by toys/computers or electrical devices in their bedroom.
  8. Comfort. Is your child’s bed giving them the proper support? Is it worn or soiled? Is it comfortable to sleep in? Try the Bed MOT to see if your child’s bed would pass.
  9. Finally, aim to wake your child up at the same time each morning to reinforce their night-time and morning routine.

Remember, night-time should be a relaxing and enjoyable experience for everyone!

What to do next

If you are worried about your child’s sleep it may be helpful to talk to your Health Visitor or GP regarding your concerns. At Dalzell’s of Markethill our expert staff are on-hand to advise on any sleep needs you or your family have. As a Sleep Council retailer, we take your concerns seriously and will provide you with the best advice on beds, mattresses and bedding to suit your particular circumstances. Visit us in-store, call 028 3755 1260, email or go online where you’ll find lots of information on getting a good night’s sleep, best buys and choosing the right bed for you. A short drive from Lisburn and located conveniently between Armagh and Newry, we’re perfectly placed to accommodate your new bed purchase. What’s more, we provide a Free Collection and Recycling of Your Old Bed service and Free Delivery of your New Bed throughout our Free Delivery Zone, which extends across Northern Ireland, and Counties Louth, Monaghan and Dublin, in the rest of Ireland.

* Information about sleep, Early Support for Children, Young People and Adults

Good Night, Sleep Tight, Don’t Let The Bedbugs Bite

Dust Mites and Allergies 

How many of us as children remember hearing the rhyme ‘Good Night, Sleep Tight, Don’t Let The Bedbugs Bite’ before bedtime? No surprise when we  consider that the average person shares a bed with over two million house dust mites. According to the national charity, Allergy UK, the bedroom is the most allergic room in the house.

77% of those with an indoor allergy suffer in the bedroom, but 41% recognise their symptoms are actually made worse by that room.

The Bed MOT

Of course, proper care will keep your bed in good condition for longer. However, with the Sleep Council and scientific research now recommending that we change our beds every seven years, it’s worth making time to take the Bed MOT (Mattress Obsolescence Test) to ensure that your bed and mattress meets the health and wellness needs of you, your partner and your family.

Pillow and Mattress Protection 

Important too is the quality and care of your bedding. Whilst many pillows are fully washable it is advisable to replace them every two years. Pillows that have become lumpy or discoloured will no longer provide proper support and could contain high levels of dust mites and skin; a nuisance for allergy sufferers.  Other simple ways of ensuring your bed and mattress stay fresh and allergy free is by using mattress protectors and pillow protectors. Designed to protect your mattress and pillows against soiling and general wear and tear, these protectors will keep your bedding and bed fresher and cleaner for longer.  For allergy sufferers in particular, there is a huge array of anti-allergy, natural protectors available. Breathable and waterproof, mattress and pillow protectors can help keep your new bed allergen-free, or prevent existing allergens from being present in older bedding.

What to do now…

At Dalzell’s of Markethill we want to make sure that you are getting the maximum benefit from your bed and bedding.  With a great selection of pillow protectors and mattress protectors online you are assured of making the right choice for your individual comfort and support needs. Or, you can Visit in-store today at Dalzells, your local Bedding Experts in N. Ireland. Located in Markethill, with plenty of free on-street parking and just off the A28 between Armagh and Newry, we’re a short 15 minute drive from Portadown, 20 minutes from Dungannon and Banbridge. You can of course always place your order and gain expert advice from our experienced team over the phone on 028 3755 1260 or even by Email.  Whatever way you shop with us you can be assured of A Great Deal and Expert Advice. What’s more we offer a Free Delivery and Recycling Service across Northern Ireland and Counties Louth, Monaghan and Dublin, with competitive rates across the rest of the UK and Ireland.