Snoring occurs when the muscles of the mouth and throat relax, constricting the airways while you sleep.
While a person’s snoring can be particularly annoying to nearby sleepers, it can also be a problem for snorers, but what can you do to stop it?
There is no single cure for this common condition, but a sleep expert has revealed the best tricks for a better night’s sleep.
According to British Snoring and Sleep Apnea Associationat least half of all those affected by snoring are snorers.
This disruptive condition can be made worse by a number of lifestyle habits and medical conditions, however, there is still no general solution to stop snoring while sleeping.
Martin SeeleyCEO and in-house sleep expert at MattressNextDaysaid: «Unfortunately, snoring cannot be ‘cured’, but you can reduce nighttime noises with a few simple tricks.»
Your sleeping position, drinking habits, and choice of bedding can affect the way you sleep, but what specific changes do you need to make to stop snoring?
Reduce your alcohol consumption
A night of heavy drinking can put you to sleep in an instant, but it’s likely to make your snoring worse.
Alcohol has a relaxing effect on muscles throughout the body and can even affect the throat.
As the muscles relax, the tightness around the airways can trigger vibrations in the soft tissues, making you more likely to snore.
Hydrate before going to bed to compensate for fluid loss and lubricate your throat.
change your pillows
While soft, flat pillows may be your bedding choice, they could make your snoring worse.
If your snoring is made worse by a cold or seasonal allergies, it might help to invest in some fluffier pillows to elevate your head while you sleep.
Use hypoallergenic bedding
We spend a third of our entire lives in bed, which can make it a particularly unhygienic place without weekly cleaning.
Change your bedding regularly to keep dust mites, skin flakes, and other allergens out of your bed.
You should also switch to hypoallergenic bedding, from the mattress and pillows to the sheets.
This is especially important if you are prone to seasonal allergies or have a long-term condition that affects your nasal passages.
Replace tired, flat pillows with hypoallergenic alternatives for a restful night’s sleep.
Avoid sleeping on your back
While sleep is known to refresh and rejuvenate the body, lying in the wrong position for too long could do more harm than good.
Snoring is directly related to the way you sleep, so keep your airways clear and open throughout the night.
It is recommended that you sleep on your side rather than your back to prevent your tongue, neck tissue, and chin from restricting your breathing while you sleep.
Martin said, «You should sleep in the fetal position and place a flat pillow or cushion between your knees to reduce pressure on your hips.»
If you prefer to sleep on your stomach, it’s very important to make sure you have adequate support: use a medium-firm mattress to encourage a flatter, more level spine throughout the night.