These tips will help you get a better night’s rest
Does your partner keep you up at night because of his or her snoring? Or are you the one that snores? Then both of you will not be getting the rest you need. Someone who snores can’t really do anything about it. Although… There are a couple of ways in which you could considerably reduce your snoring.
We’ve put together a list of tips for you!
1. Don’t sleep on your back
If you lie on your back, you’re basically ensuring that more pressure is put on your throat. Besides that, your tongue also sinks into your pharynx a little bit, which causes snoring. By lying on your side, you’ll reduce the chance of snoring.
2. Trace the cause
Three of the biggest reasons why people snore is because they are overweight, they smoke (a lot) or they drink (a lot). If a snorer smokes and drinks, it can really help to stop doing those things as much. At least make sure you don’t drink alcohol before you go to bed. If you are overweight, it could help to lose a bit of weight.
3. Drink enough
Are your throat, nose and nasal cavity dry? This can lead to irritation and inflammation which in turn can lead to snoring. Make sure you drink enough water during the day. You can also place a humidifier in your bedroom and turn it on at night.
4. Don’t eat too much in the evening
It’s never a good idea to eat too much, but especially avoid doing this right before bedtime. Particularly when the food in question contains a lot of fat or sugar, it can disrupt your digestive system, which makes it harder to fall asleep. We don’t recommend consuming dairy products before bed either, because these can leave behind a slimy layer in your throat and that can block your airways. This, in turn, can cause you to snore.
5. Take a hot shower
Having a cold can have a lot of influence on your snoring tendencies. When you have a cold, your airways narrow, after all. Taking a hot shower or bath can loosen up your snot and mucous, which will open up your airways.
6. Do tongue and throat exercises
By training your tongue, the lower part of your pharynx and your soft palate, you can reduce your snoring as well. These parts of your mouth usually relax when you are asleep and this causes the airflow to be limited, which might make you snore. By doing exercises, you can train these areas of your mouth, which hopefully leads to them not relaxing as much when you sleep. There are four handy exercises that you should do for eight minutes every day that can really make a difference. Take a look at the video below for the instructions: