THE statistics show that more than one in five of us regularly snore while sleeping and just less than half occasionally snore.
For people who make noise at night it’s not a big deal, they’re asleep so probably don’t care, but for their partner it can be a nightmare.
If you’re missing out on important quality sleep because your partner doesn’t want to sleep, these helpful tips from a sleep expert could be the dream.
Narwan Amini from Every night.com is a sleep expert and has revealed the best ways to stop snoring and when it’s time be sure to see a specialist for a check-up.
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“Sleeping on your side instead of on your back is the best way to prevent snoring,” says Narwan.
“When you’re lying on your back, gravity pushes your tongue against your mouth, creating a blockage in your airways that makes you snore.”
Tips to help you sleep on your side
“Weight gain can cause snoring, as it increases tissue around your neck and throat, which means your airways are more likely to collapse while you’re sleeping,” says Narwan.
“Losing a few pounds with exercise can strengthen your neck muscles to prevent snoring and help you lose excess tissue.”
Drink more water
“Dehydration can thicken mucus in the mouth and throat, worsening snoring,” says Narwan.
“Drinking plenty of fluids helps ease this congestion, allowing you to breathe more easily at night.”
Do throat snoring exercises
“Exercises that strengthen the muscles in your throat can help put an end to snoring,” says Narwan. Here are some exercises you can practice:
“First, repeat out loud each vowel (aeiou) for three minutes several times a day.
“Then place the tip of your tongue behind your upper front teeth and run your tongue over them for three minutes a day.
“Next, close your mouth and purse your lips and hold for 30 seconds.
“And then unfold and move your jaw to the right and hold for 30 seconds. Repeat with the left.
“Finally when opening the mouth, slide the tip of the tongue backward along the hard palate backwards. Repeat 20 times.”
Eat lighter and healthier before bed
“If your stomach is too full at night, your diaphragm may not have enough room to expand during breathing, disrupting sleep,” says Narwan.
“Staying away from dairy products that increase congestion and eating protein-rich foods for dinner like salmon, tuna, and turkey will fight mucus production and help prevent snoring.”
Go to bed at the same time
“People tend to snore louder and more often when they are sleep deprived,” says Narwan.
“To prevent burnout, improve your sleep hygiene habits by following a consistent bedtime schedule, avoiding screens before bed (blue light screens keep your brain awake) and eat a light, healthy dinner before bed.”
Take a hot shower before going to bed
“The steam from a hot shower before bed can moisten your nasal passages and help you breathe better at night, reducing snoring,” says Narwan.
But the sleep expert is clear that if you’ve tried lifestyle changes and it hasn’t made a difference, it’s time to talk to your GP.
“Consulting with your doctor can help you pinpoint the cause of your snoring, and your doctor can assist you in finding a better solution,” she says.
“Regular snoring is not something to ignore. If remedies and lifestyle changes don’t work, it could be a sign that you need medical attention.
“If your snoring persists, contact your doctor to address your concerns and work toward better sleep.”
In other sleep news, this Baby sleep expert has revealed how stroking her eyebrows helps babies doze off.
https://www.the-sun.com/lifestyle/4626408/sleep-expert-stop-partner-snoring/ I’m a sleep expert and here’s how to stop your partner from snoring