Asides from being woken up from a much needed bed rest, nothing is more annoying than not being able to sleep when you’re actually feeling sleepy, because your partner is a snoring expert.
Imagine you’re trying to sleep at night and you begin to hear funny sounds and you’re like…
It can be annoying trust me. So how can you get rid of this demon if you snore or how can you help your partner to help yourself, so you can atleast sleep well at night?
Here are 7 quick fix ways…
1. Change your sleeping position.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
So sleep like this….
And not this way…
2. Lose weight.
Weight loss helps some people but not everyone.
If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.
So, shed some weight by watching what you eat.
3. Avoid alcohol
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse.
Also you don’t wanna end up like this…
4. Practice good sleep hygiene.
Poor sleep habits can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
5. Open Nasal Passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower.
A hot shower before you go to bed can help open nasal passages.
Nasal strips may also work to lift nasal passages and open them up – if the problem exists in your nose and not within the soft palate.
6. Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring.
Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.
7. Stay Well Hydrated.
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated and this can create more snoring.
According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Practice these 7 things and you might begin to have a good night rest again, without hearing a sound similar to when your alarm wakes you up suddenly like…
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