A doctor has shared four things you can try to stop you from sleeping. And they're all easy to do. In fact, just a few simple changes could make a huge difference.

Taking to social media, Doctor Sami, aka @ask.doctor.s on TikTok, explained why we snore in the first place. "Snoring happens because as we fall asleep, the muscles in our throat relax, causing our airways to narrow.

"As we breathe, the air being forced through that narrow gap causes vibrations and that vibration is what we hear as snoring."

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Posting the question "how do we fix it?" he notes that you should "avoid alcohol at night" as it "causes your throat muscles to relax even more.

"So having more relaxed muscles will cause more vibration and louder snoring. I normally advise stopping alcohol four hours before bed." But what else can we do?

The doctor said: "If your nose is blocked, you’ll breathe through your mouth and that is going to make snoring worse. So make sure to treat any allergies use nasal rinses or nasal decongestions or you can try nasal tape."

If you have allergies and use nasal decongestants, it is really important that you read the box and information leaflet before taking them. You may also need to consult your GP.

This is because the NHS says: "Most people can use decongestants safely, but they're not suitable for everyone. They should not be used by the following groups of people without getting advice from a pharmacist or GP first:"

• people taking other medicines


• people with diabetes


• people with high blood pressure


• people with an overactive thyroid gland (hyperthyroidism)


• men with an enlarged prostate


• people with liver, kidney, heart or circulation problems


• people with increased pressure in the eye, glaucoma

Possible side effects can include:

• feeling sleepy (look for non-drowsy medicines)


• irritation of the lining of your nose


• headaches


• feeling or being sick


• a dry mouth


• feeling restless or agitated


• a rash

"Try to stop slipping on your back", the expert suggests. "When you like flat, your tongue falls backwards, which instantly narrows your airway. Side sleeping alone and can dramatically your snoring."

In a final tip, he notes that people don't often realise that they can carry weight around more than just their belly. He says: "The third tip is to lose a small amount of weight.

"Fat doesn’t just sit on your stomach. It also sits around your neck, which can compress your airways. Even five to 10% weight loss can make a big difference to snoring."