Snoring causes difficulties for both the person snoring and the sleep partner. Obviously, the bed mate has difficulty sleeping due to the incessant noise all night. Many do not realize that snoring is disruptive to the sleep of the person who is snoring also. Below are some useful suggestions to help you both sleep peacefully.
If you smoke, quit. Smoking causes respiratory issues, and may actually be causing your snoring problem. To relieve that nighttime rattling, put down the cigarettes. Not only will this help quiet your snoring, but you may also find yourself getting better sleep overall, since nicotine is well-known for disrupting sleep patterns.
Avoid alcohol and sleeping pills to avoid snoring. These depressants make your throat relax more than it should, and that causes snoring. They can also cause sleep apnea, a potentially fatal condition that can cause you to stop breathing during sleep. Avoid these depressants for a good night’s sleep.
If your snoring is growing worse, make sure that the pillow you use at night is thick enough to elevate your head. Sleeping on a pillow that does not have adequate girth will not only increase your snoring, but it will also disturb your loved ones who are trying to sleep.
Nasal strips can help limit snoring. A nasal strip looks sort of like a small adhesive bandage. They aren’t the same as a Band-Aid though. These strips are specifically designed to lift open the nasal passages. Snoring is practically impossible as long as you are breathing through your nose, and nasal strips will help you do so.
It’s an oldie but a goody. If you snore more profoundly when you are lying on your back, put a ball, or other large object in the back of your t-shirt while sleeping. This way if you attempt to roll on your back in your sleep, this little uncomfortable reminder will quickly having you back on your side.
If nothing over the counter seems to be working for you, ask your doctor about a mouthpiece for the nighttime. IT will be fitted to your mouth and jaw. The idea is that it pulls your lower jaw slightly forward and allows your throat and airways to stay open wider as you sleep.
Try to establish a regular schedule for sleep. Experienced snorers and their mates have observed that when you sleep at unpredictable times you have an increased propensity for snoring. Set a definitive time to go to bed and adhere to that schedule every night. Avoid activities like playing electronic games that might keep you from getting to sleep at the defined time.
To minimize snoring, try to eat a large breakfast and lunch during the day. This will force you to have a smaller dinner, which is very beneficial towards maintaining a high comfort level when you sleep at night. The more comfortable you are when you rest, the less of a chance for you to snore.
If snoring goes untreated, it results in fatigue or exhaustion for both sleep partners. Over time, this can begin to take a toll on the relationship as both feel the effects of never getting restful sleep. Putting the tips shared in this article into practice can go a long way to restoring rest and peace for you both.