Certain individuals are prone to snoring. When it comes to dogs, you know it’s coming. Pugs, Pekingese, Boston terriers, Chow Chows, Boxers, Bulldogs, Shih Tzus. If you buy one of these pooches, you know what you’re letting yourself in for. With humans, however, it’s not so predictable. You can be happily in a relationship, everything going fine. Then your partner moves in and you realise they snore like a congested warthog. It’s not worth breaking up over, but you also can’t seem to get a good night’s sleep and wake feeling exhausted. You become irritable. You argue more. Your relationship suffers. But how do you ensure that both you and your partner get a good night’s sleep without calling it a day and declaring separation due to incompatible sleeping arrangements?
Snoring can be largely reduced by making a few simple lifestyle changes. It is a result of the vibration of the soft palate and other tissue within your mouth. There are a few techniques to reduce this vibration.
Maintain A Healthy Weight
Overweight individuals are much more likely to snore. Fatty tissue around the neck can squash individuals’ airways and result in excessive snoring. Losing weight may reduce this pressure and consequently reduce the amount of noise created.
Cigarette smoke irritates the lining of the throat. It can cause swelling and a build up of catarrh. This limits the passage of air through your throat and nasal cavity, which increases the intensity of an individual’s snoring.
Avoid Alcohol Before Bed
People snore more when they’ve drank before heading to bed. Alcohol makes the muscles in your throat relax more than they usually do. The soft palate is more likely to vibrate as a result of this. Your air flow in general is also more likely to be disrupted. Avoid drinking before bed under all circumstances.
Choose Your Position Wisely
Those who sleep on their side are much less likely to snore than those who sleep on their back. When you sleep on your back, your chin, tongue and fatty neck tissues will put more pressure on your airway and disrupt air flow.
The more comfortable you are, the more likely you’re going to drift off, regardless of distraction and noise. Make sure that you have a good, comfortable mattress. Your mattress can be the difference between a bearable night’s sleep and a blissful stay in the land of nod. When purchasing a mattress, make sure you buy a quality product from a reliable supplier. Use sites such as bestmattress-brand.org/guide-finding-the-best-mattress-brand. Sites like this will compare potential mattresses and provide you with an easier way to choose the best mattress for you and your partner.
Pillows gather dust, mites and pathogens. If you have allergies, these will irritate your throat and can cause swelling. These reactions are likely to cause you to snore. In order to breathe effectively, change your pillows every two years. Change your pillowcases regularly too.