Nobody likes to have their sleep disrupted. However, it can be overlooked and tolerated if it is a fussy baby or a young child who needs your attention. If the cause is constant snoring from your bed mate, however, then something needs to be done.
Take a look at these tips for dealing with snoring.
In the four or five hours before you go to bed for the night, you should avoid consuming alcoholic beverages. Alcohol has a depressant effect on your body, which causes your muscles to become more relaxed. This relaxation affects your airways, which makes it difficult to breathe. Ultimately, this leads to snoring.
Allergy and sinus sufferers tend to suffer from snoring. This is because you have too much congestion in your nose, so you are breathing in and out of your mouth when you are sleeping. If you have sinus or allergy issues, getting them properly treated could end your snoring as well.
Keeping your body weight under control can help to minimize snoring. Although excess weight does not directly correlate with snoring, excess neck fat does put more pressure on airways, which could result in snoring. If your snoring got worse when you packed on the pounds, you know what you have to do now.
One way to help keep from snoring is to avoid tranquilizers at bedtime. While tranquilizers might help you sleep faster, they will also relax the muscles that hold your nasal passages fully open. They will contract partially, and air will have a harder time getting through — and you will snore.
Quit smoking, or drastically cut back to stop snoring. Smoking causes all sorts of damage to your respiratory system and other parts of your body. If you are a heavy smoker, smoking might actually be the cause of your snoring problem. Quit smoking to stop the snoring and live a healthier lifestyle.
To reduce snoring, keep your airways open. A nose that is clogged or constricted can be a cause of snoring. If you catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers. Nasal strips open up the nasal passageways, allowing unimpeded breathing through the nose.
Sleeping pills cause the throat muscles to collapse, limiting your airway at night. Although it tempting, avoid sleeping pills if you suffer from insomnia. They cause snoring. Also avoid alcohol, tranquilizers or antihistamines right before bed. Find natural ways to relax before bed like meditation, relaxation techniques or warm milk. You will sleep more quietly without the aid of sleeping medications.
Drinking alcohol too close to bedtime can result in snoring. This happens because alcohol tends to relax the throat muscles, which leads to tightened airways. As a result, snoring is more likely to occur. The best way to avoid snoring due to alcohol consumption is to stop drinking spirits at least 5 to 6 hours before bedtime.
There is no need to endure night after night of loud snoring from your sleep partner. As you can see from this article, there are lots of things you both can do to tackle this problem.
Share these suggestions with your loved one who snores to ensure that you both can sleep soundly every night.