Just about everyone snores occasionally, and it’s usually not something to worry about. But when it graduates in intensity and decibels, experts say it can disrupt the quality of your sleep. I find that hard to believe because whenever I’m in the room with a snoring human, he/she seems so soundly at sleep and enjoying it. Perhaps even enjoying it too much. But one effect I can’t argue against is its destructive effect on relationships. Thankfully, stuffing wool down the throat or sleeping in separate bedrooms isn’t the only remedy for snoring. So if your partner snores (we wouldn’t dare think that you are capable of doing so too), here are some suggestions that can end up saving your relationship (and make you enjoy your sleep more according to experts).
1. Avoid alcohol and sedatives
The consumption of booze or sleeping pills can lead to the depression of your central nervous system, which relaxes the muscles of your throat and jaw. Relaxed muscles in this area can cause the tongue to relax as well and block the throat airway. If you consume these substances frequently, they may be to blame for your snoring habit.2. Stop Smoking
Research has proven smoking is a major contributor to snoring. It is believed snoring as a result of smoking is caused by upper airway irritation and inflammation. Even more concerning, prolonged smoking can lead to permanent damage to the respiratory system. Quit smoking today.
3. Lose Those Extra Pounds
If you carrying around extra body weight, this excess weight, especially around the neck, can cause the throat to narrow when you lay down. This creates a higher incidence of snoring. Reducing your weight can lead to healthier sleep in addition to other health benefits, and it’s one of the best solutions for people wondering how to stop snoring.
4. Avoid Dairy Products and Big Meals Late at Night
Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat. This mucous adds to the blockage of the airways. Also, try to avoid eating a big meal just before bedtime. When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing. 5. Practice Good Sleep Hygiene
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.
6. Stay 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.Photo Credit: Getty