Stop snoring! Tips for a better night sleep–for you and your partner!

Posted on April 28, 2016 by Gerry

Be honest. Do you know you keep your partner awake at night with snores that could only be described as akin to those a farm animal makes? Or are they the ones who get an elbow to the ribs when they let out an echoing snore around the bedroom? Whoever the culprit is, it would be helpful to get some tips on how to stop it, right? This week is National Stop Snoring Week, so we thought I’d take a look at some of the ways you can put an end to the barnyard noises and get a decent night’s sleep.

First you want to try and maintain a healthy weight and diet. Being overweight by just a few pounds can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.

Another way to try and stop snoring is to sleep on your side. Try to sleep on your side rather than your back. While sleeping on your back your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this from happening.

Do you drink or smoke? If so, avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night’s sleep. This added relaxation of the muscles makes the back of the throat collapse more readily with then causes snoring. As for smoking quit or cut down. Cigarette smoke irritates the lining of the nasal cavity and throat causing swelling and catarrh. If the nasal passages become congested it is difficult to breateh through your nose because the airflow is decreased. You also want to keep your nasal passages clear, so that you breathe in through your nose rather than your mouth. If  an allergy is blocking your nose, try antihistamine tablets or a nasal spray.

There are also various over the counter remedies to help you to stop snoring. These include pillows, snore calm products, mouthguards, nasal strips and dilators. There are also mouth breathing devices that can assist you. However if your snoring persists, it may be necessary to seek medical help. If your snoring persists, it might be necessary to seek medical help. For some cases of snoring, surgery to fix structural problems in the airways, such as enlarged adenoids, is necessary

If your snoring is caused by looseness in your soft palate (the soft upper part at the back of the mouth), a technique called radiofrequency ablation, which uses heat energy to tighten the palate, may help.

Now that we have looked at some ways to prevent and hopefully stop snoring, What are some benefits of doing so? Some of the benefits may include:

  • Less headaches when you wake up.

  • You are less likely to have a dry mouth and sore throat from breathing through your mouth all night.

  • Less likely to suffer from extreme tiredness during the day.

  • Reduce the risk of suffering from Sleep Apnea.

  • You will be less moody and irritable.

  • Improved memory and ability to concentrate because you are getting a better night’s sleep.

  • Improved sex life, as you and your partner will be able to sleep together again.

If you are able to reduce the amount of or even stop snoring completely, your life and the lives of those around you will improve.

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