Snoring is a rattling noise that occurs when the soft tissues in the head and neck vibrate. Snoring is very common, with a survey conducted by the British Snoring and Sleep Apnoea Association suggesting that 40 percent of people in England snore. Most cases are where people snore on an irregular basis, but some people do so regularly and this can be due to a number of factors.
The majority of people snore infrequently and this is usually due to a cold or cough, which makes it difficult to breathe. Often, if somebody snores because they have a heavy cold, the noise usually involves heavy breathing, rather than the snorting noise commonly associated with more serious types of snoring.
Allergies
Allergies are a common cause of snoring. Allergies to dust, pet hair and pollen can cause allergic rhinitis, which causes the inside of the nasal passages to become swollen. If you have an allergy that is making you snore, you should see your GP and ask about how to stop snoring. Your GP may suggest taking antihistamines or changing your bedding to hypoallergenic linen to help alleviate your snoring.
Body weight
Being overweight is a known risk factor for snoring. If you are overweight you are more likely to snore because a large amount of fat or a lack of muscle around the neck makes it difficult to keep the airway open. Excess fat around the neck is a key cause of snoring and if you have a neck circumference of more than 16 ½ inches you have a high risk of snoring.
Drinking
Drinking alcohol is a common cause of snoring as it relaxes the muscles more than normal and causes the airway to narrow. Alcohol is also associated with congestion and irritation in the nasal passages.
Smoking
Smoking can cause people to snore because it results in inflammation of the airways. If you smoke and you see your GP about snoring treatments, they will probably advise you to cut down and eventually give up smoking.
Medication
Taking certain types of medication, including some anti-depressants and sedatives, can increase your risk of snoring. This is because some medicines can relax the muscles in the same way as drinking alcohol.
Sleeping position
Many people find that they snore in certain sleeping positions and are usually more likely to snore if they sleep on their backs in the supine position. This is when snoring is caused by the impact of gravity on the airway.

Good health during pregnancy is really important both for you and your baby. Here are some tips for saying healthy during pregnancy:

Eat a healthy, balanced diet

Eating well is important all the time, but it is particularly beneficial during pregnancy. During your pregnancy, try to stick to a healthy, balanced diet, which includes the followings foods:

• Fruit and vegetables: try to eat plenty of fresh fruit and vegetables because they are rich in nutrients, vitamins and minerals. Fruit and vegetables are also high in fibre, which will help to prevent constipation. Try to eat 5 portions per day. This can include frozen produce, juices and smoothies and soups.
• Carbohydrates: carbohydrates are essential for fuelling the body. Try to choose wholegrain versions, such as wholemeal bread and pasta and brown rice.
• Protein: proteins are important for growth and repair and should be eaten every day. Good sources of protein include fish, poultry, nuts, eggs and meat (avoid liver).
• Fats: fats are essential but moderate your intake and choose unsaturated fats, rather than saturated fats. Good sources of fat include nuts, olive oil and avocadoes. Try to limit your intake of foods, such as biscuits, cakes, fried food, fast food and processed food, as these foods have little nutritional value and are often high in cholesterol, sugar and salt.
• Dairy foods: dairy foods are important because they contain calcium and other minerals and nutrients that your baby needs. Good sources of calcium include milk, cheese and yoghurt.

Make sure you wash your hands and surfaces and utensils before you prepare or eat food. This will help to reduce the risk of infections and illnesses.

Foods to avoid

During pregnancy, there are some foods that you should avoid as they can potentially be harmful for your baby; these include:

• Liver
• Pate
• Shark, marlin and swordfish
• Mould-ripened and blue-veined cheese, such as brie, camembert and stilton
• Raw shellfish

Drinking and smoking

Alcohol and smoking both have very negative effects on the unborn baby so you should try to give up smoking as soon as you find out that you are pregnant and avoid drinking during your pregnancy. One glass of wine during the 40 week pregnancy will not have serious implications but regular drinking can cause foetal alcohol syndrome, which can be very serious. If you need help with giving up smoking or drinking, arrange to see your GP as soon as you find out that you are pregnant.

Exercise

Exercise is very beneficial for pregnant women, especially if you are worried about gaining weight. During the early stages of pregnancy you can exercise as normal, but as your pregnancy progresses you may need to reduce the intensity of your exercise sessions. During the latter stages of pregnancy, swimming can be very therapeutic and relaxing and it can help to ease muscular pain, as the water supports the weight of your body. Using good skin moisturising creams and maintaining a good diet can prevent the need for cosmetic surgery after pregnancy as procedures such as breast enlargement surgery.

Avoid the following exercises during pregnancy:

• Avoid exercises that require you to lie on your back, as the pressure of the bump on the major blood vessels can cause you to feel faint and dizzy
• Avoid contact sports, as these carry a high risk of injury
• Avoid dangerous sports, such as climbing, motor-racing, ice hockey and skiing
• Avoid sports which carry a risk of falling, such as cycling and horse riding
• Avoid scuba diving

Exercises include pelvic floor exercises and abdominal strengthening exercises can be beneficial for preparing you for child birth.