Anyone who has endured the nightly struggle of trying to hit the hay while your partner is making more noise than a chainsaw knows how frustrating it is.
And sometimes no matter how many times you wake them up to tell them to stop, it just doesn’t work.Â
Thankfully an expert has suggested a few easy tips that could help prevent you or your partner from snoring, and they’re pretty easy to implement.Â
1. Change your sleeping position
Daniel P. Slaughter, a snoring expert and otolaryngologist, recommends sleeping on your side, as sleeping on your back makes the base of your tongue and soft palate collapse to the back of your throat. This causes a vibrating sound during sleep.Â
He said: “A body pillow (a full-length pillow that supports your entire body) provides an easy fix.”Â
“It enables you to maintain sleeping on your side and can make a dramatic difference.”
2. Avoid alcohol
Sedatives and alcohol reduce the resting tone of the muscles in your throat, which means you’ll be more likely to snore.Â
Program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Centre, Sudhansu Chokroverty said: “Drinking alcohol four to five hours before sleeping makes snoring worse.”
“People who don’t normally snore will snore after drinking alcohol.”
3. Open your nasal passages
Keeping your nasal passages open may help allow air to move through slower.
Slaughter said: “Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through.”
He recommends taking a hot shower before bed, and keeping a bottle of saltwater rinse in the shower.
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