Snoring can be a problem, not only for the person affected but also their sleep partner. Wondering why your partner is cranky in the morning? You might be to blame.
If snoring is impacting your sleep and those around you, changes may need to be made. There are simple things you can do to reduce snoring and help both you and your partner breathe easier at night.
Tip 1 – Modify Your Sleep Position
According to sleep experts, some people have positional snoring. This means that when the individual lies in a certain position, snoring is triggered. Snoring can be reduced or eliminated if the individual sleeps on one side in order to decrease the impact gravity has on the tongue and soft tissues in the back of the throat that lead to a blocked airway.
Tip 2 – Position Your Head Back
There are pillows specifically designed to tilt the head back in a position that does not constrict airflow. By sleeping with the head and neck tilted back, airflow is fluid and snoring is reduced. If you do not have a pillow designed to eliminate snoring, simply remove the pillow you are currently using and allow yourself to lay flatter on the bed.
Tip 3 – If Overweight, Lose It
Sleep experts have correlated a strong relationship between being overweight and snoring. Excess weight impacts the airway and puts pressure on the chest and neck. The pressure causes the muscles used for breathing to be impacted and snoring occurs. Eating a nutritious diet combined with cardiovascular exercise on a regular basis can greatly reduce snoring.
Tip 4 – Reduce Alcohol Consumption
This does not mean that an occasional glass of wine with dinner will result in a snoring bout that will send your partner through the roof, but does require you to pay attention to how much alcohol is consumed before bedtime. Alcohol causes the muscles to relax in your body, including the airway muscles. According to an Ottawa sleep and research center, cutting alcohol intake within a few hours prior to going to bed can dramatically reduce snoring.
Tip 5 – Increase the Humidity in Your Home
A humidifier in the home and bedroom can reduce dryness in the air. Dryness can lead to a stuffy nose and nasal congestion. When the nose is congested the airway is blocked. In order to keep your nasal passages clear increase the humidity in your room.
Nasal congestion can be caused by a cold, which leads to a stuffed-up nose. Using airway strips at night can help reduce the impact the congestion has on airway constriction and snoring. A warm mist in the bedroom air can decrease the likelihood of snoring and disrupted sleep.