Frequently asked questions

 What can I do to relax before I sleep? How can I stop my husband or wife snoring? Stumped? Our sleep expert brings you answers to some of your most common questions, queries, and problems.

My partner's snoring always wakes me up. What can I do?
Unfortunately there's no miracle cure for snoring and what works for some people might not work for others.
Your partner may be snoring due to their lifestyle and there are some things they can do to stop them making as much noise:

- Maintain a healthy weight - the reduction of fat deposits in the throat will provide a more spacious airway.
- Get regular exercise to strengthen muscles all over the body.
- Avoid alcohol and cigarettes before going to bed as both have a negative affect on breathing.
- Get your partner to sleep on their side rather than on their back.

They should also try and keep their nasal passage clear so they breathe through their nose rather than their mouth

- Nasal strips such as Breathe Right can be bought from the chemist or supermarket, they gently lift open nasal passages to promote breathing through the nose.
- Try rubbing eucalyptus oil on their pillow case to open up the nasal passage.
- If an allergy is blocking their nose, try antihistamine tablets or a nasal spray.

If none of these things work and your partner's snoring persists, your partner could be suffering from sleep apnoea and they should consult their GP. Visit the What's Keeping you Awake section for more information.


I'd like to try some relaxation techniques, what do you recommend?
Deep breathing is a great way to relax the body and release tension. Lie on your back if you can and inhale through the nose to a count of 8. Hold your breath for a few seconds then gently exhale. Focus on your breathing and repeat the cycle until you feel calm. For more suggestions, visit our dedicated section Relaxation Techniques.


I'm thinking of buying a sleeping aid from the chemist, are they addictive?
Sleeping aids available over the counter, 'OTC', contain a commonly used antihistamine that can help break the cycle of your sleeplessness. However, they should be used temporarily to restore your normal sleep pattern and not for long periods of time.

How do herbal sleeping tablets work?
Some plants such as valerian, hops, wild lettuce and passiflora are well known for their sedative properties.

I've heard yoga can help improve my sleep, is it true?
Yes, it can help. Yoga is an ancient system of exercises originating over 5,000 years ago in India which combines gentle movement, deep breathing and stretches. Yoga exercises can relieve the stress and anxiety which may hinder sleep through strengthening the nervous system. You can also use yoga stretches as part of your pre-bedtime wind down in order to slow down and relax before sleep. The best way to learn yoga exercises or "asanas" is to attend a local class. Failing that, there are many books and DVDs on the market which enable you to learn from home. Visit the Useful Contacts section for more information.